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Components
Metcon
Settings
Location
(All)
CrossFit Staines
Program
CrossFit
Lockdown
Olympic Weightlifting
Open Gym
Date
WOD
Friday - CrossFit Staines
Class
(All)
Personal Training: 07:00
Personal Training: 08:00
Personal Training: 09:00
Personal Training: 10:00
Personal Training: 17:00
5:00PM Cardio
6:00 PM Cardio
Personal Training: 18:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Friday
Warm-up
2:00 Row (Increase pace every :30)
Into …
1 SET (:45 ON / :15 REST)
MOVT 1 - Air Squats
MOVT 2 - Push-Up to Pike
MOVT 3 - Cossack Squats
MOVT 4 - Wall Ball Strict Press
Into …
2:00 Row (Increase pace every :30)*
*Start at faster pace than the first time on the rower.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
7 Power Snatches (115/75)|(75/55)
14 Wall Balls (20/14)|(14/10)
21/16 Cal Row
(Score is Rounds + Reps)
KG BB: (50/35)|(35/25)
KG WB: (9/6)|(6/5)
Optional Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
8-12 Barbell Roll-Outs
Followed By...
5:00 Foam Roll
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, 12, February 2021
Male Clients
Female Clients
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