Day 2 of Met-Con

 In Crossfit


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 (AMRAP – Reps)

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Deadlift x 6-8 reps @ Tempo

Station 2 – Dumbbell Bench Press x 6-8 reps @ Tempo

Station 3 – Skipping Technique x 60 seconds

Record skipping

Metcon (Time)

For time:

1000 Meter Row

50 Kettlebell Swings 24/16kg

Recent Posts