CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Cardio Choice
into…
AMRAP x 3 MINUTES
10 Samson Stretches
10 Alt. Leg Swings
10 Alt. Knee to Chest
(No Measure)
Saturday Squats
Metcon (Weight)
E3MOM x 15 MINUTES
10/10 Goblet Reverse Lunges
20 Single DB Goodmorning
(Score is Load)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 6 MINUTES
2-4-6 and so on…
DB Thruster w/ Double Press*
Up-Down w/ Double Pump**
2min Rest
AMRAP x 6 MINUTES
2-4-6 and so on…
DB Thruster w/ Double Press*
Up-Down w/ Double Pump**
*1 Rep = Thruster + Additional Push Press
**1 Rep = Up-Down + Additional Sprawl Back
Metcon (No Measure)
4 Rounds
:30 Weighted Sit Up
:30 Flutter Kicks
:30 Curls
:30 Bent over Row