CrossFit Staines – CrossFit

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Workout

Metcon (No Measure)

Prior session Warm up…
Done prior session start
1 Mile Run
Or
15 -20Min steady state cardio
Run, Bike, Row etc

Warm Up…
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
10 DB Deadlift
:30 Plank
:30 High Knees

Strength…
15 Rounds Complex + Cardio 45s Rolling
3 Swings
3 High Pulls
3 Hang Muscle Cleans
3 Hang Squat Cleans
3 Hang Muscle Snatch’s
3 Push Press

Workout…
20min
4 Rounds 50s/10s
Hang Squat Cleans
Tuck-ups
Thrusters
Hollow Hold
1:00 – Rest

Core…
3 Rounds 30s/10s
Side Plank Raises (R)
Side Plank Raises (L)
Russian Twists

Mobs…
1 Round 45s/10s
Left Ham stretch
Right Ham Stretch
Left Ham Stretch
Righ Ham Stretch

Cool down…
1 Mile Run
Or
15-20min steady state cardio
Bike, Run, Row etc