blog

CrossFit Staines 11/03/20

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds…20s On 10sOff
Shoulder Taps
Push-Up to Pike
DB Deadlifts
DB Up Downs
DB Step Ups

Skill

12min…30sOn 20Off
HS WALKING PROGRESSIONS

Beginners…
Box Pike Shoulder Taps
Wall Walk Shoulder Taps
Wall Kick Ups

Intermediate…
Wall Holds (Palm Lifts/Shoulder Taps)
Free-Standing Supported Walking

Advanced…
Wall Hold Shoulder Taps
Free HS Walking (Control + Distance)

Workout

29min: Metcon (AMRAP – Rounds and Reps)

E4MOM – 2 Rounds
4min – Run 800m
4min – AMRAP of…
3 Wall Walk
15 UB DB GTOH 15/10 (22.5/15)

…Rest 3min …

E2MOM x 8 MINUTES
2min – Run 200m
2min – AMRAP of…
2 DB Up-Down 15/10 (22.5/15)
4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

MOVEMENT ADJUSTMENTS*…
Wall Walk sub L-sit DB Strict Press.
800m Run sub Bike 2400m or Row 1000m
200m Run sub Bike 600m or Row 250m
DB Up-Down sub Up-Downs without DBs
DB Box Step-Up sub DB Forward Lunges or Front Foot Elevated Lunges

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.