CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
15 Up Down
20 Jumping Jack
into…
EMOM x 3 MINUTES
50 Single Unders into Max Lunges
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
10 Up-Down Over DB
20 Alt. DB Toe Taps
30 Crossbody Mountain Climbers
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 10 MINUTES
MIN 1 – :50 Double Unders /100-200m Run
MIN 2 – :50 Alt. DB Hang Snatch
-2:00 Rest-
AMRAP x 10 MINUTES
30 Double Unders / 100m Run
20 Single DB Reverse Lunges
10 Alt. DB Snatch
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
2 SETS
AMRAP x 2 MINUTES
10 V-ups
20 Russian Twists
-1:00 Rest b/t Sets-