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CrossFit Cirencester – MET-Con

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General Warm Up (No Measure)

Before Class Please –

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

Three sets of:

Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

In teams of three, with only one member working at each station at any one time, perform as many rounds and reps as possible in 15 minutes of:

Station 1 – 200 Meter Ski/400m Bike

Station 2 – 12-15 Hanging Knee Raise

Station 3 – Rest

All reps completed before you switch stations

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