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Components

Pull-ups

Metcon

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Workout

CrossFit Staines 18/04/21

Warm-up

LINE DRILLS
Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call.

ON A 5:00 RUNNING CLOCK...
25’ Walking Knee to Chest Stretch
25’ Walking Quad Stretch
25’ Walking Figure 4 Stretch
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Power Skip

-Immediately into-

ON A 5:00 RUNNING CLOCK…
400m Jog

AMRAP In Remaining Time...
10 Scap Push-Ups
5 Up-Downs
10 Scap Pull-Ups
5/5 SA Tempo DB Bent Over Row (30X1)

Strength

Pull-ups (Max Strict Pull-Ups)

2 SETS
Max Strict Pull-Ups*

*Dropping from the bar ends the set.

-Rest as Needed b/t Sets-

(Score is Reps)

Workout

Metcon (AMRAP - Rounds and Reps)

EMOM x 25 MINUTES
MIN 1 & 2 - 200m Run
MIN 3 & 4 - AMRAP of 6 Alt. Single DB Up-Down Devil's Press (50/35)|(35/20) + 6 Toes to bar
1 minutes rest In btw rounds

(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, 18, April 2021

Male Clients

Female Clients

Tash
Masterman

10:05AM Open Gym

1 x 8