day 2

 In Workouts


CrossFit Cirencester – MET-Con

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

Metcon (Time)

Part A.

Four sets of:

Double Kettlebell or Goblet Alternating Reverse Lunges x 16-20 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ Tempo

Rest 90 seconds

Metcon (Time)

Part B.

For time:

40 Wall Ball Shots

20 Kettlebell Swings

30 Wall Ball Shots

15 Kettlebell Swings

20 Wall Ball Shots

10 Kettlebell Swings

10 Wall Ball Shots

5 Kettlebell Swings

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