CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
15 Air Squats + Max Plank Hold
(No Measure)
Full-Body Strength
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 – :40 Bent Over Row + :20 Hold at Top of Row
MIN 2 – DB Goblet Squats
MIN 3 – :40 Push Press :20 Overhead Hold
Full-Body Workout
Metcon (AMRAP – Reps)
8min AMRAP
300m Run
20 Russian Swings
10 Sit Up
5/5 Renegade Row
2min Rest
5 SETS
16 Alt DB Clean
12 Alt Lunge
8 Tuck Up
200m Run
*12min Time Cap
Finisher
Warm-up (No Measure)
:20/:10 – 3 Rounds
Tri Ext
Overhead Hold (Right)
Overhead Hold (Left)
Curl
25 Push Up