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1-Mile Run

Metcon

Metcon

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Workout

CrossFit Staines 22/04/21

Warm-up

AMRAP x 4 MINUTES
12 Alt Groiners
10 Bootstrappers
8 Inch Worms (No Push-Up)
:30 Jumping Jacks

Into…

AMRAP x 3 MINUTES
10 Alt Cossack Squats
30 Butt Kickers
30 High Knees
10 Alt Lunges

1-Mile Run (Time)

Max Effort 1-Mile Run

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m/350m ROW
15 Wall Ball Squat Cleans 9/6
10 Press Ups
5 Burpee To Target (6")

(Score is Time)

KG WB (9/6)

18 Min Cap

Finisher

Metcon (Time)

FOR TIME 5 MIN cap
50 Sit-Ups

*Weighted optional

(Score is Time)

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

Whiteboard:

Thursday, 22, April 2021

Male Clients

1

Harry
Reed

6:00PM Open Gym

5:21

2

Karl
Dickson

5:00PM Open Gym

5:59

3

Daniel
Reilly

5:00PM Open Gym

6:18

4

David
Loubser

6:00PM Open Gym

6:21

5

Joshua
Carter

6:00PM Open Gym

6:36

6

Marco
Almeida

5:00PM Open Gym

7:05

7

Danut
Negoita

9:30AM Open Gym

7:25

8

Thomas
Stopps

7:00PM Open Gym

8:35

9

Harry
Warman

11:00AM Open Gym

8:40

10

The
Panda

11:00AM Open Gym

8:46

11

Bruce
Peake

6:00PM Open Gym

9:10

12

Víctor
Cebollada ...

5:00PM Open Gym

6:24

4000m bike

Female Clients

1

Grace
Baker

5:00PM Open Gym

7:18

2

Tori
Ballerino

6:00PM Open Gym

7:30

3

Rachel
Tanner

11:00AM Open Gym

9:08

4

franciele
costa

6:00PM Open Gym

9:10

5

Danielle
Batt

5:00PM Open Gym

9:45

6

Alice
Baker

5:00PM Open Gym

10:56

7

Veronica
Wells

6:00AM Open Gym

10:40