CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Cardio Choice

into…

4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs

*Both movements = 1 Set

(No Measure)

Workout

Metcon (Time)

Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs

(Score is Load)

Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Airsquats
20 DB Snatch
16 DB Floor Press
12 Pike Pushups