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At Home CrossFit Staines 15/04/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

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

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