It’s fridddday thennnn it’s Saturday Sunday what, it’s Friday yaaaaaaa then Saturday Sunday what

CrossFit Staines – CrossFit

 

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Warm-up (No Measure)

10 SA strict press

10 SA romanian deadlift

10 push up to downward dog

10 burpees

10 kang squats

10 cossack squat

10 windmills

Metcon (Time)

8 minute cap

21-15-9

9-15-21

Burpees

Butterfly sit-ups

-Rest 5 mins-

6 min cap

9-12-15

15-12-9

Reverse lunges (dumbbell to be held in goblet squat position)

SA PUSH press

-3 mins rest –

4min cap

3-6-9

9-6-3

Renegade Rows 🙂

SA arm devils press

Metcon (No Measure)

Finisher

100 hollow rocks

50 superman arch

100 plank, touch to target