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CrossFit Cirencester – MET-Con

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Running Prep (No Measure)

Walking Lunge with rotation over front knee

Walking lunge with hands to ceiling

Arabesque with Kicks

Heal walking

Toe Walking

Butt Kickers

Knees to chest

Walking kicks

Side shuffle

Side Skip

Metcon (Time)

In teams of two, alternating each movement, complete ten rounds for time of:

10 Goblet Squats

10 Burpee Box Step-Overs (24/20″)

400 Meter Run

(Partner A performs 10 goblet squats; Partner B performs 10 burpee box step-overs; Partner A runs 400 meters; Partner B performs 10 goblet squats; etc….)

Scale to appropriate levels

35 minute time cap

Recovery & equipment clean up

High fives for all

Scores on the boards

Cool down

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