Tunes-Day MET-Con

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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


Every minute, on the minute, for 15 minutes (5 sets of each):

Minute 1 – Back Squat x 8 reps @ Tempo 3011 (light)

Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps

Minute 3 – Hollow Rock or Hold x 30-40 seconds

Metcon (Time)

Three rounds for time of:

Run 400 Meters

20 Burpees

20 Jumping Lunges

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