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CrossFit Cirencester – MET-Con

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps

Station 2 – Single-Arm Kettlebell Row x 8 reps each side

Station 3 – Side Plank x 45 seconds each side

Any order

Conditioning

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Stationary Dips off box

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds

Conditioning

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows

Minute 2 – 45 Second Prone Plank Hold

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