Wednesday

CrossFit Staines – CrossFit

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Warm-up (No Measure)

EMOM x 8

:50 Mountain Climbers

:50 Strict Press

:50 Pushup

:50 Air Squats

Metcon (AMRAP – Reps)

AMRAP x 6

SINGLE ARM STRICT PRESS

*EMOM 6 HAND RELEASE PUSHUP

REST 1 MIN

AMRAP X 6

SINGLE ARM PUSH PRESS

*EMOM 6 PIKE PUSHUPS

REST 1 MIN

EVERY 1:30 X 2

MAX EFFORT OH HOLD

Metcon (Time)

2 ROUNDS : 15 MIN CAP

20/20 DB PUSH JERK

4 ROUNDS OF BURPING CINDY

100 MOUNTAIN CLIMBERS

BURPING CINDY:

– 5 BURPEES

– 10 PUSHUPS

– 15 AIRSQUATS

Metcon (No Measure)

EMOM X 6

– 8 DB SITUPS

– 8 DB CRUNCHES

– HOLLOW HOLD FOR REMAINING TIME