CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5 MINS
– 5 BURPEES
– 6 PUSHUPS
– 7 AIRSQUATS
Strength
Metcon (No Measure)
EVERY 3 MINS X 5
– 10 PUSHUPS
– 6/6 RENEGADE ROWS
– MAX DB ALT DB CLUSTERS REMAINING
Workout
Metcon (Time)
10 min cap:
24- 21-18-15-12-9-6-3
Pushup
Hang Squat Clean
10 min EMOM:
10 Jump Squats
10 Jump Lunges
Max airsquat in remaining time
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Banded Lat Distraction (L)
1:00 Banded Lat Distraction (R)
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
(No Measure)