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Saturday

CrossFit Staines – CrossFit

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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

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