CrossFit Staines – CrossFit
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
Min 1 – 12 False Grip Ring Rows or Ring Pull Ups
Min 2 – :30 Box Jumps*
Min 3 – :45 Bike
*Start at a low height and increase
Metcon
Metcon (AMRAP – Reps)
EVERY 3:00 x 6 SETS
15/12 Cal Bike
12 Box Jumps (30/24)|(24/20)
Max Ring Muscle-Ups or Burpee Pull Ups