Thors Met-Con

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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Every 2 minutes, for 18 minutes (2 sets of each):

Station 1 – Back Squat x 12 reps

Station 2 – Russian Kettlebell Swings x 30 reps

Station 3 – Single-Arm Dumbbell Row x 6 reps each

Metcon (Time)

For time:

30/20 Calories of Ass Bike (or 40/30 Calories of Row)

400 Meter Run

20 Goblet Squats

40 Jumping Lunges

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