CrossFit Staines – CrossFit
Warm-up (No Measure)
15 inch worms
8 STRICT DB press
10 up downs
10 kang squats
5 devils press
5 Cossack hold 15seconds each leg
Metcon (Weight)
20 Turkish Get Ups
Metcon (AMRAP – Reps)
Intervals
30 mins
30 seconds work 30 seconds rest
9RPE
6 mins
EMOM – 30 seconds Burpees (FAST)
Rest 2 mins
6min
EMOM
30 seconds SA dumbbell thrusters
Rest 2 mins
6mins
EMOM
MIN 3 – 30 seconds DEVILS press single arm
2 mins rest
6 mins
EMOM
30 seconds DB squat snatch OR OHS