CrossFit Staines – CrossFit
Warm-up (No Measure)
EMOM x 8
:50 SU
:50 STRICT PRESS
:50 PUSH-UPS
:50 AIR SQUATS
Metcon (No Measure)
AMRAP X 6
SINGLE ARM STRICT PRESS
*EMOM 6 HAND RELEASE PUSH-UPS
REST 1 MIN
AMRAP X 6
SINGLE ARM PUSH PRESS
*EMOM 6 PIKE PUSH-UPS
REST 1 MIN
EVERY 1:30 X 2
MAX EFFORT OVER HEAD HOLD
Metcon (No Measure)
2 ROUNDS : 15 MIN CAP
20/20 DB PUSH JERK/PRESS
4 ROUNDS OF BURPING CINDY
80 DU/160SU — 800M RUN (PARK)
BURPING CINDY:
– 5 BURPEES
– 10 PUSH-UPS
– 15 AIRSQUATS
Metcon (No Measure)
EMOM x 6
– 8 DB SIT UPS
– 8 DB CRUNCHES
– HOLLOW HOLD FOR REMAINING TIME