CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:40 Alt. Single Leg RDL*
:40 Marching Plank
:40 Glute Bridge-Ups
:20/:20 Single Arm KB Bent Over Row
*KB optional, move with control.
**Keep KB light for all movements in the Warm-Up
Building weight
EMOM 10
1 Turkish Get up
Each Arm
Workout
Metcon (Time)
30-30-20-20-10-10
Russian KB Swings
Sit-Ups
Box Jumps (step down)
*After each full set, complete 30 Double Unders. Option for Double Under set “must be” Unbroken.
TC: 20min
Optional Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate Max Time in a Push-Up Plank*
*Each time you break perform 10 Push-Ups
(Score is Time)