CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Bodyweight Goodmornings
MOVT 2 – Mountain Climbers
*Both movements = 1 Set
Full-Body Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides
*Option to hold Single DB or Unweighted
(Score is Weight)
Full-Body Workout
Metcon (Time)
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 DB Lunge
10 Up Downs
Core
Metcon (No Measure)
5min AMRAP
10/10 Hand Plank Shoulder Circles
10 Straight Body Ceiling-reaching Crunches
15s/15s Hand Plank Knee-to-elbow
10 Reverse Snow Angel