Cheeky Tunesday Met-Con

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CrossFit Cirencester – MET-Con

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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

Conditioning

Three sets of:

Front Squat x 5-6 reps @ Tempo (work technique)

Rest 60 seconds

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 15 minutes of:

25/15 Calories of Air Bike/Ski/Row

25 Kettlebell Swings

Recovery & equipment clean up

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