Mmmmm MET-Con

 In Crossfit

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

Get Sweaty (No Measure)

5 mins Run/Row

Then: 3-5x Intervals of 10:30 Work:Rest

beast mobility

Metcon (3 Rounds for reps)

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 American Kettlebell Swings

8 Strict Pull-Ups (Jumping negatives – if scaled)

Rest 4 minutes, and then…

8 Burpee Box Step-Overs

8 Stationary Dips (off Box)

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches

8 V-Ups

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