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Friday

CrossFit Staines – CrossFit

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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)

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