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CrossFit Staines 28/07/20

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES
:30 Bike/Row
10 Ring Rows
10 Step-ups

-00:30 Rest

AMRAP x 3 MINUTES
:30 Bike/Row
10 Kip Swings
10 Box Jumps

Skill

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 – 5-7 Strict Pull-ups or
7-10 Ring Rows
MIN 2 – :45 Bike/Row @ Moderate
Pace

Metcon

Metcon (Time)

3 SETS (15 MIN CAP)
25/20 Cal Bike – 30/25 Cal Row
15 Box Jumps w/ Step Down (24/20)
12 Pull-ups
*4 Sets if athlete completes 3 rounds within 10 mins

Cool Down

1 ROUND
1:00 PVC Passes
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)

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