Tuneday Met-Con

 In Crossfit


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

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

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

Three sets of:

Back Squat x 10 reps @ light

Rest 60 seconds

Nose-to-Wall Handstand Hold x 30-60 seconds

Rest 60 seconds

Reverse Snow Angels x 20 reps @ Tempo

Rest 60 seconds

Metcon (3 Rounds for reps)

3x 5 min AMRAP For max reps in 15 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots

0-5

5-10

10-15

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