CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
400m Run
10 PVC Pass Thrus
10 Step-ups
10 PVC Behind the Neck Strict Press
10 Step-ups
Into…
1 ROUND
10 PVC Pass Throughs
5 Sots Press
10 Over Head Squats
Strength
3 SETS FOR QUALITY
:45 Suitcase Step-up (20/16)
:45 KB Front Rack Hold
– Rest as Needed b/t Sets-
Metcon
Metcon (No Measure)
EMOM x 18 MINUTES
MIN 1 – 5-7 Reps Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down (24/20)
MIN 3 – :45 Hollow or Tuck Hold
*Build each round. Keep weight light-moderate.