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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

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:

Supine Ring Rows x 10-12 reps @ Tempo

Rest 60 seconds

Jumping Squats on to box x6-8 reps

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Metcon (Time)

Four sets of:

30 seconds of Kettlebell Swings

Rest 30 seconds

30 seconds of Sit-Ups

Rest 30 seconds

30 seconds of Alternating Reverse Lunges

Rest 30 seconds

30 seconds of Sit-Ups

Rest 30 seconds

30 seconds of Mountain Climbers

Rest 30 seconds

30 seconds of Band Pull-Aparts

Rest 30 seconds

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