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Wednesday

CrossFit Staines – CrossFit

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Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…
1:00 Up Down or Jumping Jack
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Up Down or Jumping Jack

(No Measure)

Bodyweight Pump

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…
20 Squat Rotations
20 Quad Heel Taps
20 Hollow Rocks
20 Figure-8s*
20 Glute Bridge-Ups
Spend Remaining Time in Any Static Hold

*Both feet together perform trace outline of figure-8

(No Measure)

Full-Body Sweat Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 5 MINUTE
20 Alt DB Snatch
10 Plank Rotations
35 DU/100m Run
1min Rest

AMRAP X 5 MINUTE
20 Jump Squat
10 Up Down
35 DU/100m Run
1min Rest

AMRAP X 5 MINUTE
20 Alt DB Snatch
10 Sit Up
35 DU/100m Run
1min Rest

Metcon (Time)

16-12-8
Alt DB Snatch
Jump Squat
Up Down
Sit Up
35 DU/100m Run

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…
3:00 Max DB Front Rack Hold

Immediately into…

2:00 of Max Reps of Hammer Curls

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