CrossFit Staines – CrossFit
Warm-up (No Measure)
AMRAP x 3
8 Scap Pullups
8 Scap Pushups
4 Inchworm + Pushup
8 Alt Groiners
Into
AMRAP x 3
8/6 Cal Bike
4 Strict Pullups/Ring Rows
8 Pushups
8 Airsquats
Metcon (No Measure)
EMOM x 8
1 – 3 Kip Swings, 3 Pullups, 3 C2B
2 – :45 Row/Bike
Metcon (2 Rounds for reps)
2 Sets
5:00 Cindy
5:00 Max Cal Bike/Row
Rest 2 mins between sets
Cindy:
5 Pullups
10 Pushups
15 Airsquats
Metcon (2 Rounds for calories)
Bike/Row Max Cals