

CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5
20-30 DB Strict Press
(Every time you break 20 DU/SU
Accessory
Metcon (No Measure)
Tabata – 25s Work 20s Rest – 5rd – 20 Sets
DU or TU Practice
HSPU Practice
DB Hold ( Heavy )
Push Ups
(Everyone to get upside down today)
Box Pike Holds into Pike Push Up
HS Holds into Negs
Single Kip ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
Fast and Hard…
3 Strict HSPU or 6 Kipping
25 AKBS or 10 RKBS (Heavy)
25 DU or 50 SU
Run 200m /400m or 15 Plate Up Down Overs
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STICK WITH YOUR PROGRESSIONS, SCALE REPS AS NEEDED TO MOVE SMOOTHLY