CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 7 MINUTES
10 Cal Bike/Row
10 Kip Swing
8 Knees to Chest
6/6 Single DB Deadlift
4 Alt Single DB Hang Muscle Clean
Metcon
Metcon (Time)
25 Toes to Bar
25 DB Hang Power Clean 15/10 (22.5/15)
50/40 Cal Bike
50 DB Hang Power Clean
50 Toes to Bar
50/40 Cal Bike
25 DB Hang Power Clean
25 Toes to Bar
Rower 60/50 Cals
Core Finisher
Warm-up (No Measure)
Rox-Abs
Hollow Flutter Kicks throughout Roxanne, 1 V-Up on each ‘Roxanne’