

CrossFit Staines – CrossFit
Warm-up (No Measure)
2min Bike/Row: Increase Pace every 30 secs
into
6 Min AMRAP
10 Alt Groiners
10 Lunges with Twist
10 Tempo Airsquats
10 Barbell Kang Squats
Back Squat (1×2)
12 mins to build to a new 2RM Backsquat
Metcon (Time)
12 MINS:
1000/800m Row/2000/1600m Bike
60 Situps
30 Back Squats 83kg/61kg 61/43kg
Max Meter Row/Bike in remaining time