CrossFit Cirencester – MET-Con
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
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