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Location
(All)
CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
Monday - CrossFit Staines
Class
(All)
07:00am Live Zoom Session - ID: 727-261-5133
17:30 Commercial Park
6:30 PM Commercial Park
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Monday
Workout
Metcon (No Measure)
Optional weighted vest for entire session if you please...
Pre session warm up...
1 Mile run
Or
15 Min steady state cardio
Warm-up
5min AMRAP...
25 Push Ups
25 Up Downs
25 Suitcase Lunges
25 Curl to Press
Full body strength
8min 8rds - 50s/10s
Part 1...Rd 1,3,5,7
2 Sumo Deadlift
4 Muscle Clean
6 Push Press
8 Front Squats
Part 2...Rd 2,4,6,8
2- 50s Slow controlled Sumo Dead’s
4- 50s Controlled Muscle Clean
6- 50s Strict Press
8- 50s Slow controlled Front Squats
Full Body Workout...
15min 20 Rds - 45s rolling
5 Devil Press
15 Heel to Heel Thruster
10 Renegade In&Out Push up row
8/8 Kick Stand 1 Arm Front Squats
20 High Knees 5 Burpees 5 Push Up K2E
Core & Arms...
8min - 3rds - 30s/10s
Tri Ext
Curls + Gun Hold
Reverse Plank Leg Raise
Crunch Reaches
Mobility...
6min - 1rd - 45s/10s
L) Quad floor stretch
R) Quad floor stretch
L) Ham
R) Ham
L) Pigeon
R) Pigeon
Post session cool down
1 mile run
Or
15 min steady state cardio
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, 15, June 2020
Male Clients
Female Clients
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