CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
Into…
2 ROUNDS
4 Push-Up to Pike
8 Groiners
5 Hang Muscle Clean + 10 Elbow Punches
8 Air Squats
Strength
Shoulder Press (7-5-5-3-3)
7-5-5-3-3
Strict Press*
*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
TEAMS OF TWO SEPERATE EQUIPMENT
8 Pull- Ups
8 Burpees to Plate
8 DB push press
One person runs 400m while the other does an AMRAP of the above
Score is accumulated rounds and reps per team.
In the event of a trio, one team of three, the two people completing the AMRAP, the lowest reps will count.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)
(No Measure)