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CrossFit Staines 27/07/20

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 EZ Row/Bike

Into…
Every 45s for 3 Rounds
1 – 15 Tempo Air Squats (1111)
2 – 15 Good Mornings
3 – :30 Hollow Hold

Strength

Front Squat (5-5-5)

ON A 12:00 RUNNING CLOCK…
3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
15/12 Cal Row/Bike
:30 Plank Hold
10 Front Squats 30/20
10 Hang Power Clean
:30 Hollow Hold

Cool Down

ON A 6:00 RUNNING CLOCK…
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT Band

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