Hammer it 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


Three sets of:

Dumbbell Walking Lunges x 20 steps

Rest 30 seconds

Single-Arm Dumbbell Row x 10 reps each arm @Tempo

Rest 30 seconds

Plank Hold x 45 seconds

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

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

10 Alternating Dumbbell Snatches (Strict Form)

20 Hand release Push-Ups

Recovery & equipment clean up

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