A cheeky Met-Con before the weekend

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CrossFit Cirencester – MET-Con

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 15-30 seconds, L-Pull-Ups, etc…

Metcon (5 Rounds for reps)

Against a two-minute running clock, complete:

10 Dumbbell Ground to Overhead

10 Box Step-Ups

Max Reps of Burpees

Rest 1 minutes between sets, and complete a total of five sets.

Recovery & equipment clean up

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