CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1:00 Up Down or Jumping Jack
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Up Down or Jumping Jack
(No Measure)
Bodyweight Pump
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold
*Both feet together perform trace outline of figure-8
(No Measure)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X 5 MINUTE
20 Alt DB Snatch
10 Plank Rotations
35 DU/100m Run
1min Rest
AMRAP X 5 MINUTE
20 Jump Squat
10 Up Down
35 DU/100m Run
1min Rest
AMRAP X 5 MINUTE
20 Alt DB Snatch
10 Sit Up
35 DU/100m Run
1min Rest
Metcon (Time)
16-12-8
Alt DB Snatch
Jump Squat
Up Down
Sit Up
35 DU/100m Run
Finisher
Metcon (No Measure)
ON A 5:00 RUNNING CLOCK…
3:00 Max DB Front Rack Hold
Immediately into…
2:00 of Max Reps of Hammer Curls