Tunesday 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

Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

10 Burpees

10 Goblet Squats

10 Toes to Bar or Hanging Leg Raises

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