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CrossFit Staines 09/03/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings

Movement Prep…

8 x Shoulder Press (half rep from overhead – stop at eye level)
8 x Shoulder Press (half rep from front rack – stop at eye level)
8 x Shoulder Press (full range)

10 x Push Press (coach cue – dip and drive)

-5 Front Squat
-5 Tempo Thrusters (30×2)
-10 Thrusters

Strength

15min: Push Press (10RM)

FOR LOAD
10RM Push Press

(Score is Load)

Workout

Prep…
Wall Balls
Thursters
C2B

15min: Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls 7/5 (Rx+9/6)

In the remaining time…

AMRAP of:
10 Thrusters 35/25 (Rx+50/35)
10 C2B Pull-Ups

(Score is Rounds + Reps)

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