Valentines Gymnastics

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CrossFit Cirencester – MET-Con

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility

General Warm Up (No Measure)

Before Class Please –

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

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Full Support Hold on Low Rings x 20 seconds

Interval 3 – Handstand Marching on Box x 30 reps

Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

Metcon (4 Rounds for reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

L-Seated Dumbbell Press x Max Reps

Rest 3 minutes between sets.

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