CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats
Metcon (Weight)
3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)
1:00 – DB Goblet Good Mornings
1:00 – DB Goblet Split Squats (L)
1:00 – Glute Bridge Hold
(Score is Load)
Metcon
Metcon (Time)
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters w/Double Press
-1:30 Rest-
10min Time Cap
40-30-20-10
Air Squats
Sit Up
300m Run
-1:30 Rest-
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters w/Double Press
(Score is Reps)