CrossFit Staines – CrossFit
Workout
Metcon (No Measure)
Warm-up
7:30min – Tabata – 3 Rounds – 20s/10s
High Knees
Jumping Jacks
Alt. Samson Stretches
Burpees
Reverse Lunges
Strength…
12 min – 4 Rounds – 45s/15s
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
:45 Slow Alt. Sit-Thrus
-Rest :15-
Workout…
AMRAP x 12 MINUTES
14 Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*
1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB
Core + Arms…
10 min – 5 Rounds – 20s/10s
Towel Hammer Curls
Plank Side To Side
Skull Crushers
Alt V-Ups
Mobility
4 min – 1 Round – 50s/10s
Left Shoulder Stretch
Right Shoulder Stretch
Left Hamstring Stretch
Right Hamstring Stretch