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CrossFit Staines 20/04/21

CrossFit Staines – CrossFit

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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)

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