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Monday

CrossFit Staines – CrossFit

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Workout

Metcon (No Measure)

Optional weighted vest for entire session if you please…

Pre session warm up…
1 Mile run
Or
15 Min steady state cardio

Warm-up
5min AMRAP…
25 Push Ups
25 Up Downs
25 Suitcase Lunges
25 Curl to Press

Full body strength
8min 8rds – 50s/10s
Part 1…Rd 1,3,5,7
2 Sumo Deadlift
4 Muscle Clean
6 Push Press
8 Front Squats
Part 2…Rd 2,4,6,8
2- 50s Slow controlled Sumo Dead’s
4- 50s Controlled Muscle Clean
6- 50s Strict Press
8- 50s Slow controlled Front Squats

Full Body Workout…
15min 20 Rds – 45s rolling
5 Devil Press
15 Heel to Heel Thruster
10 Renegade In&Out Push up row
8/8 Kick Stand 1 Arm Front Squats
20 High Knees 5 Burpees 5 Push Up K2E

Core & Arms…
8min – 3rds – 30s/10s
Tri Ext
Curls + Gun Hold
Reverse Plank Leg Raise
Crunch Reaches

Mobility…
6min – 1rd – 45s/10s
L) Quad floor stretch
R) Quad floor stretch
L) Ham
R) Ham
L) Pigeon
R) Pigeon

Post session cool down
1 mile run
Or
15 min steady state cardio

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