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CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 6 8 Bootstrapper Squats 8 Cossack Squats 8/8 Groiners 8 Barbell Jump Squats Back Squat (1×2) 1×6 @70% 2RM 1×4 @75% 1×2 @80% 15 mins Metcon (AMRAP –…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 6 8/6 Cal Machine 8/8 Lunges 8 Barbell Sumo Good Mornings 8 Upright Row Deadlift (1×2) 1×6 @ 70% 2RM 1×4 @ 75% 1×2 @ 80% 12 MINS…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Workout WARM-UP 1:00 Bike/Row (EZ) Into… AMRAP x 3 MINUTES 5 Up-Downs 10 Tuck Jumps 20 Crossbody Mountain Climbers Into… 1:00 Bike/Row (Hard) EXTENDED WARM-UP EMOM x 12 MINUTES…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 6 3 Strict Pullups/6 Ring Rows 6 Shoulder Dislocations 6 OH Squat/Front Squat 6 Push Press 6/6 Shoulder Punches 6/6 Jump Lunges Metcon (Time) LUCKY 13: 3 Rounds…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 4 8 Alt Cossack Squats 8 Kang Squats 8 Backsquats Back Squat (1×2) 1×2 @80% 2RM 1×2 @85-90% 2RM 1×2 @95% 2RM Metcon (AMRAP – Reps) AMRAP x…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Sets 6 Inch Worm – Pushup 8/8 DB Strict Press 10/10 DB Bent Over Row 12 Downward Dogs Shoulder Press (1×2) 12 mins 1×2 @80% 2RM 1×2 @85-90% 2RM…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 3 20 Jumping Jacks 10 Up-Downs 6 Kip Swings Metcon (No Measure) EMOM x 8 1 – 8 KBS + 8 Pullups 2 – 10 Burpee over KB…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 4 Rounds: 15 secs each Jump Jacks Lunges RDL Glute Bridges Deadlift (1×2) 15 mins 1×2 @ 80% 2RM 1×2 @85-90 2RM 1×2+ @95% 2RM Metcon (Time) 5 ROUNDS FOR…

CrossFit Staines – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) Cindy XXX on the run Pull ups/Push Ups/Air Squats Run 200m every round 5/10/15 10/15/20 15/20/25 20/25/30 25/30/35 30/35/40 35/40/45 40/45/50

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Bear crawl 10 Scap pull-ups 10 Tempo Air Squats add weight each round 10 Filly Squats 200m EZ RUN Metcon (Time) THREE DAY WEEKEND AMRAP – 5 MIN…