CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back
-Rest :30-
AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*
1 Rep = Plank then drive hips back to “frog” position with arms extended and palms planted
(Score is Rounds + Reps)
Full-Body Sweat Workout
Metcon (No Measure)
EMOM x 12MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
2min Rest
20-16-10-50DU/300m Run-10-16-20
DB Snatch
DB Front Squat
Finisher
Metcon (No Measure)
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold
*Hold DB at the waist by both heads
(No Measure)