L-SIt Thorsday

 In Crossfit


CrossFit Cirencester – MET-Con

View Public Whiteboard

General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Conditioning

Four sets of:

L-Seated Dumbbell Shoulder Press x 8-10 reps @ 20X1

Rest 45 seconds

Hollow Rocks x 30-45 seconds

Rest 45 seconds

Kettlebell Swings x 20 reps

Rest 45 seconds

Metcon (Time)

In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint

10 Dumbbell Thruster

Relay style full round

Recent Posts