Thors Met-Con

 In Workouts


CrossFit Cirencester – MET-Con

View Public Whiteboard

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

Conditioning

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

Recent Posts