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Friday

CrossFit Staines – CrossFit

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
5 Sit-Ups
10 Jumping Air Squats
30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Stirct Press
1:00 Hollow Rocks

(Score is Load)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Sit-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

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