MET-Con 2’s

 In Crossfit


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

Conditioning

Every minute on the minute, for 9 minutes (3 sets of each):

Station 1 – Dumbbell Step Up x 8 reps per leg @ 2111

Station 2 – Single Dumbbell Ground to overhead x 12

Station 3 – Nose-to-Wall Handstand Hold x 30 seconds

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets), for times:

Row or SkiErg 500 Meters (Take it in turns

30 Kettlebell Swings

L-Seated Dumbbell Presses

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