A cheeky Met-Con before the weekend

 In Crossfit


CrossFit Cirencester – MET-Con

View Public Whiteboard

General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Conditioning

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

Recent Posts