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Saturday

CrossFit Staines – CrossFit

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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)

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