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CrossFit TW18 Staines 02/12/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

9min…30s Work 15s Rest
3 Rounds…

30s Bike / Row
30s Scap Push Ups
30s Down Ups
30s Push Ups to Down Dog

Skill

7.30min…30s Work 15s Rest
1 Round…

30s Single Under
30s Single Under High Jump
30s Penguin Jumps
30s Single Single Double
30s Double Under

3min – DU Practice
——————————–

Accessory

8 min…
4 Rounds…

30s DB Bent Over Row
30s Plank
30s Fast SUs or DU Practice
30s Push-ups

*For both the BOR and Push-ups, use a controlled tempo.
———————————————–

Workout

“RANNIE” (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups

*400m Run After Each Full Round
————————————–
Scaling…
Newer Athelets – Half Reps
DUs – 1min/50s/40s/30s/20s
Run – Row 500/400m / 2min bike

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