First MET-Con

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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


EMOM, for 9 minutes (3 sets):

Station 1 – Banded Good Mornings x 20 reps @ 1010

Station 2 – Barbell or Roll-Outs x 10 reps @ 3010

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 211

Metcon (AMRAP – Rounds and Reps)

Against a 3 minute running clock, complete as many rounds and reps as possible of:

40 Air Squats

30 ABMAT Sit-Ups

20 Push-Ups

10 Pull-Ups

Rest 1 minute between sets, and pick up the next set where you left off. Complete a total of five sets.

Tack & Floss Cool Down (No Measure)

Spend 10 mins Tacking and Flossing areas worked in todays workout.

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