CrossFit Staines – CrossFit
Warm-up (No Measure)
400m Run
Into
3 Rounds: KB Complex
4 SA KB Deadlift
4 SA KB Hang Clean
4 SA KB Kneeling Press
4 SA KB OH Lunge
Metcon (No Measure)
DU Practice
30 Flutter Kicks
8 Burpees
45 Seconds DU
4 Rounds
Metcon (Time)
800m Run
Into
4 Rounds
15 KB Swings 24/16 – 32/24
50 DU’s/100 SU’s
Metcon (No Measure)
3 Sets
1:00 Plank Hold
MAX Pushups