CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Plank Hold
Into…
AMRAP x 6 MINUTES
20 Single or Double Unders
10 Slam Ball Deadlifts
5 Push Ups + Shoulder Taps*
Into…
1:00 Plank Hold
Extended Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
Min 1 – :30 Ring FLR Hold
Min 2 – :40 Double or Triple Under Practice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
12 Ring Dips or Box Dips
24 Plate GTOH
48 Double Unders
*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.