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Wednesday

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
5 Push-Ups
10 Squat Rotations*
15 Air Squats

*From tall kneeling position, stay low and step feet into the bottom of a squat, then return to tall kneeling position.

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

EMOM x 25 MINUTES
MIN 1 – Max Burpee w/ Extra Push-Up*
MIN 2 – Max Alt Sit-Thrus
MIN 3 – Max Sit-Ups
MIN 4 – Max DB Swing
MIN 5 – Rest
*1 Rep = Sprawl to ground / Push back up to Plank / Perform Extra Push-Up / Jump Up to Clap

Core

Metcon (No Measure)

ON A 4:00 RUNNING CLOCK…
Max Hollow Flutter Kicks*

*Every time you break, perform :30 active squat hold.

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