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CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x8 mins :30 HS HOLD/STRICT PRESS 8 DB FRONT SQUATS 8 BOX STEP UPS

CrossFit Staines – CrossFit View Public Whiteboard Metcon (Time) FILTHY 100 100 AIRSQUATS 100 TUCK JUMPS 100 LUNGES 100 UP-DOWNS 100 DB PUSH PRESS (50/50)

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 45min AMRAP… 50 Deadlift 200m Run / 15 Burpees 50 High Pull 200m

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 15 Up Down 20 Jumping Jack into… EMOM x 3 MINUTES 50

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1:00 Burpees into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Jumping Jacks

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 3 Rounds – 30s/10s Deadlift Plank 1 Arm Hang High Pulls V-Ups Full-Body

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups 2 Alt Spiderman 5min

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 5 MINUTES 1:00 Up-Downs 10 Glute Bridge-Ups 10 Alt. Lunges w/ a Twist

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 3 Rounds… :30 Up Downs :30 Jumping Jacks :30 Wide Squats :30 Single

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 1:00 Up Down or Jumping Jack 20 Sit-Ups