CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 6 MINS
8 PUSHUPS
8 DB HEX PRESS
8 DB BENT OVER ROW
Workout
Metcon (No Measure)
EVERY 30 SECS (2 MIN ROUNDS) x 6
30 SECS BENT OVER ROW
30 SECS BENT OVER ROW HOLD
30 SECS MAX DB FLOOR PRESS (L)
30 SECS MAX DB FLOOR PRESS (R)
Metcon (Time)
12 MIN CAP
21-18-15-12-9-6-3
Hand Release Push-Ups
Tuck Jumps
Leg Raises
6 MIN AMRAP
8 BURPEES
30 RUSSIAN TWISTS