CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Row EZ Pace
MIN 2 – :45 Russian KBS
MIN 3 – :45 Plank Hold
Strength
Deadlift (3 x 5 Tempo (2121))
**Slightly increase weight from last week**
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds
500m Row/1200m Bike
24 Sit-ups
15 Deadlifts (Athlete Choice)*
-Rest 1:00 b/t Sets-
*Increase weight each se