Public Whiteboard

Components

Shoulder Press

Metcon

Settings

Workout

CrossFit Staines 20/04/21

Warm-up

2:00 Bike

Into...

2 ROUNDS
4 Push-Up to Pike
8 Groiners
5 Hang Muscle Clean + 10 Elbow Punches
8 Air Squats

Strength

Shoulder Press (7-5-5-3-3)

Shoulder Press

7-5-5-3-3
Strict Press*

*10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy)

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

AMRAP 20 Minutes

TEAMS OF TWO SEPERATE EQUIPMENT

8 Pull- Ups
8 Burpees to Plate
8 DB push press

One person runs 400m while the other does an AMRAP of the above

Score is accumulated rounds and reps per team.

In the event of a trio, one team of three, the two people completing the AMRAP, the lowest reps will count.

Cool Down

FOR RECOVERY
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (L)

(No Measure)

Whiteboard:

Tuesday, 20, April 2021

Male Clients

Tom
Chisholm

8:00PM Open Gym

1 x 3 @ 82 kg