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CrossFit Cirencester – MET-Con

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General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings


Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ Tempo

Rest 30 seconds after each leg

Medicine Ball Hamstring Curls x 15-20 reps @ Tempo

Rest 60 Seconds

Strict Chest-to-Bar Pull-Ups/Jumping C2B x 6-8 reps @ Tempo

Rest 60 seconds

Metcon (Time)

For time:

40 Wall Ball Shots

20 Box Jump-Up and Step Downs

30 Wall Ball Shots

15 Box Jump-Up and Step Downs

20 Wall Ball Shots

10 Box Jump-Up and Step Downs

Scale to hit target and Jump on

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