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

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

Conditioning

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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