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Sunday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 15 Scap Pull-Ups 15 Scap Push-Ups 5/5 Single Arm

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Saturday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow Tempo

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Friday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps

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Thursday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 –

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Wednesday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 25ft Toe Walk 25ft Heel Walk 25ft Duck Walk 25ft High Skip

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Tuesday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over

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Monday

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS

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CrossFit Staines 25/04/21

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4:00 Bike or Row (EZ Pace) Immediately Into… AMRAP x 6 MINUTES 10 Alt.

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CrossFit Staines 23/04/21

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC

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CrossFit Staines 22/04/21

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up)

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