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Friday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

:30 Single Unders

10 Scap Push-Ups

12 KB Plank Taps

5/5 SA Russian KB Swing

5/5 Alt. KB Arnold Press

50’ OH KB Walk*

*Switch arms at 25’.

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Row-Bike-Run (EZ)

MIN 2 – Handstand Option*

*Option 1: 3-5 Negative HSPU

Option 2: 1/1 Pike Walk**

Option 3: 7-10 Pike Push-Ups

Option 4: :30 HS Hold

**Pike Walk = feet on box, walk hands all the way around one way, then back.

(No Measure)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

25-20-15-10-5

Handstand Push-Ups

10-20-30-40-50

Sit-Ups

Immediately Into…

100 Double Unders

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

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