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CrossFit Cirencester – MET-Con

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Conditioning

Three sets of:

Back Squat x 4-6 reps @ Tempo

Deficit Push up on Dumbbells 8-10

Rest 45 seconds

Lunges with Dumbbells x 20 steps

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 American Kettlebell Swings

15x ABMat Sit Ups

20 Air Squats

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