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Monday

CrossFit Staines – CrossFit

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Workout

Metcon (No Measure)

Prior Session warm up
1 Mile Run

Warm-up

Tabata
4min – 8rds – 20s/10s
Squat Jumps
…1min Rest…
Tabata
4min – 8rds – 20s/10s
Heel to Heel Goblet Squat

…1min Rest…

Strength…
9min – 50s/10s – 3 Rds
RDL
Bent Over Rows (1 or 2 Arm)
Strict GTOH

Tabata
4min – 8rds – 20s/10s
Hindu Goblet Squat

…1min Rest…

Workout…
7:30min – E45s – 10Rds
4-6 Muscle Clean (to floor)
4-6 Muscle Snatch (to floor)
4-6 Push Press
Burpees Over Object
(Remaining time is rest)

…1min Rest…

Tabata
4min – 8rds – 20s/10s
Split Stance Goblet Squat

Core…
4min 8rds 20s/10s
Elbow Plank
Push Up Taps

…1min Rest…

Tabata
4min – 8rds – 20s/10s
CrossOver Goblet Squat

Mobs…
4min – 1rd – 45s/10s
L) Quad Stretch
R) Quad Stretch
L) Hip Flexor Stretch
R) Hip Flexor Stretch

After session cool down
1 Mile Run

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