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Warm-up200m Jog into 2 Rounds10m Lunge10m Duck Walk10 Air Squat 2 Rounds10 Cossack Squat5 Strict Press5 Front Squat10 Good Morning StrengthFront Squat (Every 3 Minutes

StrengthDeadlift (Build to a Heavy 10 Rep)E2MOMBuilding for 5 SetsHold Heavy 10 for 3 Sets Metcon 5 ROUNDS FOR TIME10 Toes to bar15 Deadlifts 35

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow Tempo

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 –

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 25ft Toe Walk 25ft Heel Walk 25ft Duck Walk 25ft High Skip

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Bike or Row (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 10 Alt.