CrossFit Staines – CrossFit
Warm-up (No Measure)
3 rounds
10 Kang Squats
10 Tempo Air Squats
10 Windmills (with or without weight )
10 Arm Circles and Crossovers
Metcon (No Measure)
EMOM 36 minutes
6 rounds
Min 1 – 12 burpees
Min 2 – 10 V-sit-up
Min 3 – 10 Pike Press up (off the floor or off a chair)
Min 4 – 8 Bodyweight or weighted squats (both tempo) – 313
Min 5 – 10/10 Single leg glute bridges
Min 6 – 40″ Max out mountain climbers