CrossFit Staines – CrossFit

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Warm-up (No Measure)

EMOM X 8Mins
8 DB Burpees
10 DB Back Squats
8/8 DB Snatch
20 Glute Bridges

DIRT DEVIL

EVERY 4 MINS X 5
6 SINGLE ARM DEVILS PRESS
10 OVER AND BACK HOPS OVER DB
15 DB BACK SQUATS
10 OVER AND BACK HOPS OVER DB
6 SINGLE ARM DEVILS PRESS

Metcon (Weight)

4 GIANT SETS
1 MIN SUITCASE HOLD
30 SECS MAX DB SNATCH
1 MIN SUITCASE HOLD
30 SECS MAX DB SNATCH

Metcon (No Measure)

12 MIN CAP

21-18-15-12-9-6-3
DB BACK SQUAT
TUCK JUMPS
MOUNTAIN CLIMBERS

3 MIN MAX EFFORT HOLLOW HOLD