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Components

Metcon

Settings

Workout

At Home CrossFit Staines 15/04/20

Warm-up

5 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - Up-Downs

*Both movements = 1 Set

Strength

Metcon (Weight)

PUSH X PULL STRENGTH

4 SETS
:30 Max DB Floor Press (R)
:30 Max DB Floor Press (L)
:30 Max DB Bent Over Row (R)
:30 Max DB Bent Over Row (L)

-Rest 1:30 b/t Each Set-

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
10 DB/KB Swings
10 Up-Down
10 DB Bent Over Rows

-Rest 3:00-

Metcon (Time)

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

Core

Metcon (No Measure)

5 SETS
:30 Flutter Kicks
:30 Superman Hold

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

Whiteboard:

Wednesday, 15, April 2020

Male Clients

Female Clients

Private

07:30am Live Zoom Session...

10 kg

Delphine
Michaud

07:30am Live Zoom Session...

10 kg

Camila
Hardy

07:30am Live Zoom Session...

4 kg