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CrossFit TW18 Staines 03/01/19

CrossFit TW18 – CrossFit

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Warm-up

3 Rounds…
1:30 Row (1:00 moderate / 30s recover)
10 DB Sumo DL (workout weight)
20s DB Front Rack Hold (solid rack and midline)
10 Up-Downs (no weight)
20s Bar Hang

Prep For Metcon

1 Set of…
9 DB Deficit Push Ups (Full depth, chest and quads leave the floor same time)
9 Ring Rows (Straight body, pulling elbows behind body as far as possible)

1 Set of…
7 DB Up Downs (Flat through back as stand with the weight)
7 Jumping Negative Pull Ups (Control full movement until arms extend completely)

1 Set of…
5 DB Burpees (Control over weights vs weights pulling body out of position)
5 Strict Pull Ups / Movement scale

Metcon

Metcon (Time)

8 ROUNDS
250m Row
10 DB Burpees 10/7.5 (Rx+15/10)
5 Strict Pull-ups

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