Met-Con 3-2-1 Go

 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

Three sets of:

Kettlebell Swings x 20 reps

Rest 30 seconds

Dumbbell Front Squats x 8-10 reps @ Tempo

Rest 30 seconds

Ring Rows x 8-10 reps @ Tempo

Rest 30 seconds

Metcon (Time)

Bike/Row/Ski (for calories)

Rest 2 Minutes

2 Minutes of Box Jump or Step-Overs (24″/20″)

Rest 2 minutes

2 Minutes of Row/Ski/Bike (for calories)

Rest 2 minutes

2 Minutes of Jumping Lunges or Alternating Reverse Lunges

Recovery & equipment clean up

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