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CrossFit TW18 Staines 03/12/18

CrossFit TW18 – CrossFit

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Warm-up

6min AMRAP…
30 SU / 20 DU
5 Scap Pull-Ups
3 Strict Pull-Ups/Ring PU
10s Chin Over Bar Hold
10m Low Butt Bear Crawl

Skill Work

10min Handstand Walking
30s Work 30s Rest

Handstand Walks for Metres
Partner Support HS Walks
Box Walk Arounds
Back To Wall Weight Shifts

Movement Prep

Bar Muscle Up Warm Up…

5 Kip Swings
5 Hips to Bar
1-3 Muscle Ups/Jumping

Scaling Progression are…
Chest to Bar
Jumping BMU

Metcon

Metcon (Time)

3 Rounds…
50 DU’s / 75 SU’s
20 DB Push Press 15/10 +22.5/15
50 DU’s / 75 SU’s
30s HS Hold (wall)

-Rest 1min Between…

3 Rounds…
10/8 Cal Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up/Jumping
*Complete all three sets then on the final set, rest 1:00 and move into the second three sets.

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