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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:

Bulgarian Split Squat x 8-10 reps

Rest 45 seconds

Turkish Get-up x 2-3 reps each arm

Rest 45 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats (with KB Goblet hold if possible)

Recovery & equipment clean up

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