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Thursday

CrossFit Staines – CrossFit

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Daily-5 Warm-Up

10min: Warm-up (No Measure)

1st SET (:20 ON / :12OFF) 2.40min
2nd SET (:30 ON / :10 OFF) 3.20min
3rd SET (:40 ON / :8 OFF) 4min

MOVT 1 – Back Squat
MOVT 2 – Alt. Snatch
MOVT 3 – Jump Squats
MOVT 4 – Alt Russian Swings
MOVT 5 – Thruster

Push x Pull Strength

15min: Metcon (No Measure)

5 SETS
12/12 Hang High Pulls
24 Strict Press
12 Front Raise

Push x Pull Workout

18min: Metcon (No Measure)

3 SETS FOR MAX REPs
1:15 Work /15s Rest
Push Ups
Floor Press
Renegade Row
Hollow Rocks or Hold

Core Finisher

10.50: Metcon (No Measure)

3 Rounds…7.30min
20s Hold + 20s Movement 10s Rest
Gun Hold + Curl
Plank Hold + Plank Push Up
Boat Hold + Leg Raises
—–into—–
1 Round – 20s/20s/10s – 3.20min
Left Groiner
Right Groiner
Left Pigeon
Right Pigeon

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