Thursday

CrossFit Staines – CrossFit

View Public Whiteboard

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