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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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Three sets of:

Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm

Rest 30 seconds

Romanian Deadlift x 6-8 reps @ 30X1

Rest 30 seconds

Side Planks x 30-45 seconds each side

Rest 30 seconds

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Dumbbell Man-Makers

6 Burpees

9 Box Jumps

Recovery & equipment clean up

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