Thursday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

3 ROUNDS

20 Shoulder Taps

5/5 Single Arm DB Plank Row

20 Mountain Climbers

Shoulder Press (1×2)

20 mins to build to a 2RM

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 DB Renegade Rows 15/10 (Rx+22.5/15)

15 DB Push Press

200m Run*

*Run increases by 100m every

round, 200-400-600-200-400-600 etc…

(Score is Rounds + Reps)