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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

Squat Mobility Sequence (No Measure)

5-10 reps of each movement:

Goblet Squat

Praying Squat sequence

Prone Shoulder sequence: Surfer, W’s, Y’s & T’s

Supine Shoulder sequence: Field goals, I’s & Snow Angels

RNT Low squat band push outs

Monster Walks – Multi-plainer

4 position Butt Isolation

Conditioning

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

Staiton 1 – Back Squat x 6 reps @ Tempo

Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ Tempo

Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ Tempo

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 D-ball cleans or MB squat cleans

15 Dumbbell Thrusters

20 Calories of Rowing

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