Going out for a Romanian

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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


Three sets of:

Barbell Push Press x 8-10 reps

Rest 45 seconds

Romanian Deadlift x 6-8 reps @ Tempo

Rest 45 seconds

Elbow Planks to Push up x 10 reps

Rest 45 seconds

Metcon (Time)

In teams of two, partners alternate rounds to complete five rounds each of:

10 Burpees

20 Dumbbell Push Press

30 Mountain Climbers (each step counts as one rep)

Recovery & equipment clean up

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