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CrossFit Cirencester – MET-Con

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General Warm Up (No Measure)

Before Class Please –

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

Warm-up

5 minutes to prep

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

500 Meter Row

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