

CrossFit Staines – CrossFit
Warm-up (No Measure)
2 Min Bike – Increase pace every 30 secs
into
EMOM x 8
Min 1: 45 secs Lunges / Step Ups
Min 2: 45 secs KB Deadlift / KB Swings
(alternate movements every round)
Metcon (No Measure)
EVERY 4:00 x 5 SETS
30 KB Swings
10/10 SA Front Rack Step Ups
10 Box Jump Over
(10 reps left arm, 10 reps right, alternate legs every rep)
Metcon (No Measure)
FINISHER: TABATA (20 on/10 off)
8 SETS
DB Hammer Curl
OH Tricep Ext