CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
(No Measure)
Bodyweight Pump
Metcon (No Measure)
EMOM x 6 MINUTES
10 Sit-Ups the Max Alt Sit-Thrus
(No Measure)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 Tuck-Ups
8 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 6 MINUTES
6 Tuck-Ups
6 Hand Release Push-ups
30 Double Unders
-1:00 Rest-
AMRAP x 4 MINUTES
4 Tuck-Ups
4 Hand Release Push-ups
30 Double Unders
(Score is Rounds + Reps)
Core
Metcon (No Measure)
2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks
-:30 Rest b/t Sets-