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CrossFit TW18 Staines 03/09/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles

-then-

2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges

Workout

Metcon (Time)

FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups 15/10 (Rx+22.5/15)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups

-24:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

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