CrossFit Staines – CrossFit
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