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CrossFit Staines TW18 19/09/2018

CrossFit TW18 – CrossFit

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Conditioning

Metcon (No Measure)

Warm Up…
2 Rounds…
10 Lat Pull Through
10 Pull Apart
10 Scap Pull Ups
10 Ring Pull Ups

6min Strength…
3 Rounds
4-6 Weighted Pull Ups
– Weighted Negatives
– Body weight Negs
– Band Assist Negs

6min Strength…
3 Rounds
1) Max Strict Pull Ups
– Banded Pull Ups
Straight into…
2) 15-30 Australian Pull Ups
– 5-10 Wide Grip
– 5-10 Medium Grip
– 5-10 Close Grip

EMOM…8min – 4 Rounds
1) 40s Pistols
– Banded Pistol (Thickness/Height)
– Foot Wrap Pistol (Hip Below Knee)
– Box Pistol (Height/Hip – Knee)
2) 30s Handstands
– Hip Tap
– Shoulder Tap
– Hand Lift
– Palm Lift
– Weight Shift
– Hold

EMOM…7.15min – 3 Rounds – 25s Work 20s Rest
1) Rings Front Support Hold
– Small Circles
– Solid Hold
2) Chin To Ring Hold
– Feet On Floor
3) Plank Side To Side

WoD…

Metcon (Time)

10min Time Cap…
21 Burpees
80 DU’s
15 Burpees
80 DU’s
9 Burpees
80 DU’s

*80 SU as per DU’s*

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