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CrossFit TW18 Staines 03/12/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*
Push Press

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME
50/40 Cal Bike
50 Up Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME
30 Lengths – KB Farmer Carry

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