Tunesday – Get your MET-Con on!

 In Crossfit

CrossFit Cirencester – CrossFit

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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
Before class

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile
Unbroken

Metcon (Time)

Three sets for time of:

12 Burpee Box Jumps (24″/20″)

3x Wall Walk

Rest 60 seconds

ME (Sprints)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 3 minutes of:

50 Wall Ball Shots (20/14 lbs)

30 Toes-to-Bar

15 Ground to Overhead (40/25kg)

Rest 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 6 minutes of:

50 Wall Ball Shots (20/14 lbs)

30 Toes-to-Bar

15 Ground to Overhead (40/25kg)

Rest 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

For time:

50 Wall Ball Shots (20/14 lbs)

30 Toes-to-Bar

15 Ground to Overhead (40/25kg)

Metcon

For time:

50 Wall Ball Shots (20/14 lbs)

30 Toes-to-Bar

15 Ground to Overhead (40/25kg)

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