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CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1 min Burpees into EMOM 4 MINS 10 SINGLE DB SWINGS + MAX SIT UPS Metcon (No Measure) FULL BODY STRENGTH EVERY 3 MINS X 4 3X3 SLOW TURKISH GET…

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 45 min AMRAP… EMOM – 3 Burpees 70 – SA DB Deadlift 70 – SA DB Upright Row 70 – Up-Downs 70 – Push Ups 70 – Hang…

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L) MIN 2 – :45 Single DB…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM x 8 :50 SU :50 STRICT PRESS :50 PUSH-UPS :50 AIR SQUATS Metcon (No Measure) AMRAP X 6 SINGLE ARM STRICT PRESS *EMOM 6 HAND RELEASE PUSH-UPS REST 1…

CrossFit Staines – CrossFit View Public Whiteboard Workout 10min: Warm-up (No Measure) 3 Rds – 20s/30s/40sW/10sR Mountain Climbers In&Out Push Ups GTOH Squat Jumps Goblet Squat + Lunge Full-Body Strength 13min: Metcon (No Measure) 3 SETS FOR MAX REPS (1:15W/15sR)…

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Air Squats 7 DB Upright Rows 5 Push-ups (No Measure) Saturday Squats Metcon (Weight) 4 SETS ON A 12:00…

CrossFit Staines – CrossFit View Public Whiteboard Metcon (No Measure) 6 min EMOM 30on 30 off Deadlift Airsquat Lunge Pushup Strict Press Bent Over Row Metcon (No Measure) 4 ROUNDS 45 SECS ON 15 OFF MAX DEADLIFT MAX DB SQUAT…

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up 10min: Warm-up (No Measure) 1st SET (:20 ON / :12OFF) 2.40min 2nd SET (:30 ON / :10 OFF) 3.20min 3rd SET (:40 ON / :8 OFF) 4min MOVT 1 – Back…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM X 8Mins 8 DB Burpees 10 DB Back Squats 8/8 DB Snatch 20 Glute Bridges DIRT DEVIL EVERY 4 MINS X 5 6 SINGLE ARM DEVILS PRESS 10 OVER…