Tunesday MET-Con With Coach Matt

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CrossFit Cirencester – MET-Con

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker


Three sets of:

Single-Arm Dumbbell Row x 8-10 reps

Alternating Lateral Lunge x 8-10 reps each (Cossacks/Keith Lemon’s)

Mountain Climbers x 30 reps

Rest 30 seconds

Metcon (4 Rounds for reps)

Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:

Row 300 Meters

Push Press (Dumbbell or Barbell)

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