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MET-Con 2's - CrossFit Cirencester
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MET-Con
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Workout
MET-Con 2's
The Warm Up
Jumping Jacks - to the sides, then front to back.
Lunges - Elbow to ankle, then which way to the beach?
Keith Lemon
Speed Skaters with wide stance
Special Inchworms
Wax on/ wax off
Special Shakeira
Russian Baby Maker
Conditioning
Every minute on the minute, for 9 minutes (3 sets of each):
Station 1 – Dumbbell Step Up x 8 reps per leg @ 2111
Station 2 – Single Dumbbell Ground to overhead x 12
Station 3 – Nose-to-Wall Handstand Hold x 30 seconds
Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets), for times:
Row or SkiErg 500 Meters (Take it in turns
30 Kettlebell Swings
L-Seated Dumbbell Presses
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 09, February 2017
Male Clients
Female Clients
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