What a Squat!

 In Crossfit


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

Conditioning

Three sets of:

Back Squat x 8-10 reps @Tempo

Rest 45 seconds

Strict Pull-Ups x 8-10 reps @ Tempo

Rest 45 seconds

Hollow Rocks or Hollow Hold x 30-45 seconds

Rest 45 seconds

Metcon (AMRAP – Rounds and Reps)

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

15/10 Calories Row

10 Walking Lunges with DB/KB Farmer’s Carry (Heavy)

Recovery & equipment clean up

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