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Wednesday

CrossFit Staines – CrossFit

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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

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