CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
100m Run
10 Scap Push-ups
10 Scap Pull-ups
-1:00 Rest-
AMRAP x 4 MINUTES
100m Run
10 Wall Ball Strict Press
10 Wall Ball Front Squats
Extended Warm-up
Warm-up (No Measure)
4 SETS FOR QUALITY
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest :30 b/t Sets-
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
800m Run*
500m Row
30 Box Step-Ups (24/20)
25 Plate GTOH (20/10)
20 Wall Balls 9/6
3-5 Wall Walks**