Good Thors-Day MET-Con

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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


Four sets of:

Back Squat x 6 reps @ tempo (building each set)

Rest 90 seconds

Handstand x Max hold in 60 seconds

Rest 90 seconds

Metcon (Time)

For time:

30 Calories of Row/Ski/Bike

25 Dumbbell Thrusters

20 Strict Pull-Ups

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