CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
LINE DRILLS
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.
ON A 5:00 RUNNING CLOCK…
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip
-Immediately into-
ON A 5:00 RUNNING CLOCK…
400m Jog
AMRAP In Remaining Time…
10 Scap Push-Ups
5 Up-Downs
10 Scap Pull-Ups
5/5 SA Tempo DB Bent Over Row (30X1)
Strength
Pull-ups (Max Strict Pull-Ups)
2 SETS
Max Strict Pull-Ups*
*Dropping from the bar ends the set.
-Rest as Needed b/t Sets-
(Score is Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 25 MINUTES
MIN 1 & 2 – 200m Run
MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35)|(35/20) + 6 Toes to bar
1 minutes rest In btw rounds
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)