CrossFit Staines – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
(No Measure)
Workout
Metcon (Time)
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs
(Score is Load)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30 Airsquats
20 DB Snatch
16 DB Floor Press
12 Pike Pushups