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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


Two sets of:

Death March x 16-20 steps

Rest 45 seconds

Tempo Push-Ups x 15 reps @ 1111

Rest 45 seconds

Alternating Reverse Lunges with DBs x 20 reps

Rest 90 seconds

Metcon (4 Rounds for reps)

Four sets of:

30 seconds of Kettlebell Swings

30 seconds of Rest

30 seconds of Dumbbell Push Press

30 seconds of Rest

Score combined total per round

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