CrossFit Staines – Open Gym

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
:15 Knee to Chest Walk
:15 Toe Walk
:15 Heel Walk
:15 High Knees
:15 Butt Kickers
:15 High Skips

Workout

Metcon (Time)

EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/10)
400m Run

-Rest Remaining Time b/t Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…
4:00 Foam Roll Lats and Upper Back

into…

4:00 of Flow Stretching
– Cobra Stretch
– Child’s Pose
– Pigeon (L/R)

(No Measure)