CrossFit Staines – CrossFit

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Warm-up (No Measure)

1 min Burpees

into

EMOM 4 MINS
10 SINGLE DB SWINGS + MAX SIT UPS

Metcon (No Measure)

FULL BODY STRENGTH
EVERY 3 MINS X 4
3X3 SLOW TURKISH GET UPS

Max burpees in remaining time

Metcon (No Measure)

ON A 4 MIN CLOCK
20 HAND RELEASE PUSHUPS
30 SINGLE DB SWINGS
75 DOUBLE UNDERS

1 MIN REST

6 MIN CLOCK
40 HAND RELEASE PUSHUPS
50 SINGLE DB SWINGS
125 DOUBLE UNDERS

1 MIN REST

8 MIN CLOCK
60 HAND RELEASE PUSHUPS
70 SINGLE DB SWINGS
125 DOUBLE UNDERS

Metcon (No Measure)

AMRAP X 5
20 SLOW DEADBUGS
20 RUSSIAN TWISTS