CrossFit Staines – CrossFit
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
Bodyweight Pump
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 12 Tuck-ups + Max Tuck Hold
MIN 2 – 12 Up-Downs + Max Push-up Plank Hold
(No Measure)
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
10 DB Deadlift
10 Up Down
:30 Plank Hold
1min Rest
AMRAP x 7 MINUTES
10 DB Swing
10 DB Slide
:30 Squat Hold
1min Rest
2 Rounds
20 DB Up Down
20 DB Swing
20 DB Slide
Finisher
Metcon (No Measure)
40s/20s – 3 Rounds
Russian Twists
Seated Overhead Hold