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CrossFit TW18 Staines 01/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run
2:00 Bike
2:00 Row

Then move into Teaching Warm-up!

Workout

Metcon (5 Rounds for reps)

“TABATA”

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead 15/10 (Rx+20/15)
TABATA 2 – Alt. V-Up
TABATA 3 – Plate OH Lunge (15/10 (Rx+20/15)
TABATA 4 – Box Jump 20/16
TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

Finisher

Warm-up (No Measure)

ALTERNATING TABATA
T1 – Banded Tricep Pull-Down
T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

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