Monday

CrossFit Staines – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

10 Up Down

10 Groiner

10 Air Squat

5 Push Up

into…

1 Round

5 Good Morning + 5 Kang Squat

10 Elbow Punch + 5 Front Squat

5 Burpee

5 Kip Swing

Back Squat (15min – 3 sets x 4 Reps)

Based on 2RM

1×4 70-75%

1×4 75-80%

1×4+ 80-85%

Metcon (Time)

2 Rounds…

Rest 1 MIN Between Rounds…

15-12-9

Front Squat 40/25 (RX+50/35)

Burpee Pull Ups
18min TC