

CrossFit Staines – CrossFit
Warm-up (No Measure)
2 Rounds
8 Press Ups into Downward Dog
8 Reverse Lunges
8 Windmills
8 Muscle Clean
8 Strict Press
Metcon (Time)
40 mins (Conditioning)
Buy in – 50 DB S/A Hang Clean & Jerk (Every 5 reps, 1 Vertical Jump as high as possible)
THEN
50-40-30-20-10
Jumping Lunges
Press Ups
V Sit Ups/Sit Ups
THEN
Buy Out – 50 DB S/A Hang Clean & Jerk
(Every 5 reps, 1 Jumping Squat with 5 second pause at the bottom)