CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
5 Min AMRAP
10 Airsquats
10 Push Press
10 Lunges
Strength
Metcon (No Measure)
AMRAP 5 MINS
5 Tempo DB Push Press (5 Secs Down each arm)
Max Pushups until FAILURE
Rest 30 secs
5 min AMRAP
5 Tempo DB Squats (5 secs down)
Max Jump Squats
Workout
Metcon (AMRAP – Rounds and Reps)
15 min cap
30-20-10-20-30
Single Arm Hang Power Snatch
Single Arm DB Thruster
5 min AMRAP
2 Burpees
5 Pushups
7 Airsquats
5 min AMRAP
10/10 Push Press
8 DB Front Squat
3 Burpees
Finisher:
10-15-10
V-Ups
Situps