Thors-Day 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

Conditioning

Coaches choice of Strongman:

Log

Axel

Farmers

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

15/10 Calories of Assault Bike or 18/15 Ski/Row

15 Hanging Knee Raise

15 Kettlebell Swings

15 Dumbbell Push Presses

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