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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

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

Mini Met-Con 1 (No Measure)

2 rounds of:

200m Run

10 Good Mornings

10 Alternating Lunges

10 Burpees

Metcon (Time)

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 100/80kg)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

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