Thorsday MET-Con

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CrossFit Cirencester – MET-Con

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker


Four sets of:

Single-Arm Press x 8-10 reps each arm

Rest 2 minutes

Metcon (4 Rounds for reps)

Against a 3-minute running clock:

Row 500 Meters

Push-Ups on plates x Max Reps (20/10kg)

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set.

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