CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
15 PVC PIPE PASSOVERS
EMOM x 6 MINUTES
MIN 1 – :45 Bike (EZ → Mod → Hard)
MIN 2 – : Dumbbell Bent over row, dumbbell strict press x 2
Into…
2 SETS
:15 ON/ :15 OFF
MOVT 1 – Hollow Hold
MOVT 2 – Close Grip Active Bar Hang
MOVT 3 – Ring Row
Workout
GYMNASTICS BUILDING
30 on/30 0ff 4 full rounds
1 – Hollow hold
2 – Ring Hold Top/bottom position 15/15
3 – Kip Swings
4 – Active Bar Hang
Metcon (No Measure)
AMRAP x 20 MINUTES
25/20 Cal Bike – 30/25 Cal Row
5 Strict Ring Dips
30 sec OH HOLD into MAX Push Press until failure
12 Ring Rows
20 Alt V-Ups
100m Run