Tuesday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

200m Run

3 Rounds

20 Plate Hops

10 Front Foot Elevated Reverse Lunges

5/5 Plate Halo

10 Plate GTOH

100m Plate Run 15/10kg

Strength

Shoulder Press (1×4)

3×4 Build Weight

1×4 70-75%

1×4 75-80%

1×4 80-85%

BASED ON 2RM

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Push Press 40/25 (RX+60/35)

20 Box Jumps

200m Plate Run 15/10

Accessory

3/4 Sets…

20 Banded Front Raise

20 Banded Lateral Raise

20 Banded Tri Ext

20 Banded Curls