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Metcon

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Workout

CrossFit Staines 18/04/20

Warm-up

20/10 - 2 Rounds
Arm Circles/Push Up
Air Squat/Jump Squat
Mountain Climber/Jumping Jack
Bootstrappers/Groiners

into...

2 Rounds - 4 Reps per side
Deadlift
Hang Power
Push Press
Hang Snatch
Front Squat
DB Row
Russian Swing
Sit Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 4 MINUTE (Full round each arm)
8 DB Deadlift
6 DB Hang Power Clean
4 DB Push Press

1:15min Rest

AMRAP x 4 MINUTE
5 Hang DB Snatch R
5 Hang DB Snatch L
7 Front Squat

1:15 Rest

AMRAP x 4 MINUTE
5 Pusp UP
7 DB Row
9 Air Squat

1:15 Rest

AMRAP x 4 MINUTE
10 DB Russian Swings
15 Sit Up

1:15 Rest

AMRAP x 4 MINUTE (Full round each arm)
8 DB Deadlift
6 DB Hang Power Clean
4 DB Push Press

Core

Metcon (No Measure)

3 SETS for Quality
10 Side Plank Crunch
10 Skydrivers
10 Hollow Body Crunch
10 Bent-over Reverse Crunches

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