Post Open Met-Con

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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

Skill

DB Thruster

Metcon (AMRAP – Rounds)

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 5 Burpees + 15 Dumbbell Thrusters (light)

Station 2 – Jumping Negative Pull-Ups x 12 reps

Station 3 – 60 Seconds of Assault Bike (or Row) @ 85-90% effort

Station 4 – Single-Arm DB Rows x 8 reps each arm (moderate weight)

Station 5 – 45 Seconds of Side Plank (each side)

Record successful Rounds (Max 15)

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