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CrossFit TW18 Staines 02/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min AMRAP…
350/250m – Bike (Fast Pace)
20s – Tuck Hold
8 – RKBS 20/16
20s – Superman Hold
8 – DB Thruster (Light to Moderate)
100m – Run
20s – 1 Arm Plank

Movement Prep

Turkish Get Up Movement Prep

Workout

Metcon (AMRAP – Reps)

20min AMRAP…
3/3 DB Turkish Get-Up Per Side
15 DB Bent Over Row 15/10-12.5/7.5
15 Weighted Sit-ups 15/10-12.5/7.5
Max Unbroken Strict Dips Rings/Boxes

*Once your break on Dips you have to start a new round*

Finisher

Metcon (Distance)

8min AMRAP
IN TEAMS OF 3…

Max Meters on Bike

Alternate partners as follows
Partner 1 works on Bike
Partners 2 Runs 100m
Partner 3 Holds Plank (Elbows)

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