CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
12 Alt Groiners
10 Bootstrappers
8 Inch Worms (No Push-Up)
:30 Jumping Jacks
Into…
AMRAP x 5 MINUTES
10 Alt Cossack Squats
30 Butt Kickers
30 High Knees
10 Alt Lunges
1-Mile Run (Time)
Max Effort 1-Mile Run
Workout
Metcon (Time)
5 ROUNDS FOR TIME
400m Run
20 Wall Ball Squat Cleans (CLUSTER WALLBALL)
10 Press Ups
5 Burpee To Target (6″)
(Score is Time)
KG WB (9/6)
18 Min Cap
Finisher
Metcon (Time)
FOR TIME 5 MIN cap
50 Sit-Ups
50 Russian Twists
*Weight Optional for both.
(Score is Time)