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Thursday

CrossFit Staines – CrossFit

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Workout

Metcon (No Measure)

Warm-up
7:30min – Tabata – 3 Rounds – 20s/10s
High Knees
Jumping Jacks
Alt. Samson Stretches
Burpees
Reverse Lunges

Strength…
12 min – 4 Rounds – 45s/15s
:45 DB Floor Press Hold
-Rest :15-
:45 DB Bent Over Row Hold
-Rest :15-
:45 Slow Alt. Sit-Thrus
-Rest :15-

Workout…
AMRAP x 12 MINUTES
14 Deadlifts
14 Push-Ups
14 Mt. Climber + Jump Over DBs*

1 Rep = Mt. Climber L + Mt. Climber R + Jump Over DB

Core + Arms…
10 min – 5 Rounds – 20s/10s
Towel Hammer Curls
Plank Side To Side
Skull Crushers
Alt V-Ups

Mobility
4 min – 1 Round – 50s/10s
Left Shoulder Stretch
Right Shoulder Stretch
Left Hamstring Stretch
Right Hamstring Stretch

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