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CrossFit Cirencester – MET-Con

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

Conditioning

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Stationary Box Dips or Ring Dips x 10 reps

(use an assist to get back to the top if necessary)

rest 30sec

BB Roll Outs x 10-12 reps

rest 30sec

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Ground to Overhead

10 Burpees

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