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CrossFit 14/09/2018

CrossFit TW18 – Open Gym

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Strength & Conditioning

Metcon (No Measure)

“Warm Up…

2 rounds…
10 Weigthed Shoulder Ext
20 Hip Openers
10 Downward Dog Dive Bombs”

“Pull-Ups….50 reps
Green & Black – 10/7/3/7/3/6/4/7/3
(as many sets to complete)”

3 Rounds..
8 Barbell Rows 20kg
8 Pull-downs 2Red & Black Band Knees
8 e/a 1 Arm Rows 7.5kg

WoD
“3 Rounds…

4min AMRAP
8 DB Hang Clean & Press
8 DB RDL
8 DB Front Squats
3min Rest

*Count Rounds & Reps over each 3 rounds*”

“EMOM…9min…3 Rounds
30s Work 30s Rest

30s – DB Side Raises
30s – DB Front Raises
30s – DB Upright Rows

*Use a Controlled and Smooth Form when lifting dont rush and dont swing the body*”

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