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CrossFit Cirencester – MET-Con

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Metcon (Weight)

Four sets of:

Single Arm Overhead Press x 8-10 reps each arm

Rest 2-3 minutes

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Push Presses (Barbell or Dumbbells)

10 Alternating Reverse Lunges with DB/KB Farmer’s Carry

10 Burpees

Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – Athletes choice

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