CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
20 Single Unders
10 Bootstrappers
Into…
3 SETS
20 Single Unders*
10 Empty Barbell Good Mornings**
*Can progress to Double Unders
**After 1st round, progress to
Single Leg Deadlifts (10 each leg)
Strength
Deadlift (20min: Build to 2RM)
Metcon
Metcon (Time)
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every
set…
30 @ 70/50kg (RX+100/70)
20 @ 85/60kg (RX+125/85)
10 @ 100/70kg (RX+140/95)