CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
400m Run
Into:
1:00 High Knees
20 Alt Groiners
10 Pushups to Downward Dog
Into…
3 ROUNDS
8/8 SA DB Strict Press
6/6 SA DB Bent Over Row
4 Burpees
Strength
Shoulder Press (3×5 Tempo Strict Press (2121)*)
Metcon
Metcon (4 Rounds for time)
EVERY 3:00 x 4 SETS
400m Run
12 Push Press 30/25
*Option for athlete to increase load
after 2nd Set