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CrossFit TW18 Staines 04/03/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

10min…
100m Run (increasing pace)
10 Up Downs
5 Banded Pull Aparts
5 Kip Swings
5 Ring Rows
5 Ring Transitions
5/5 Alt DB Hang Clean Press

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

3 Sets…
5-Banded Ring MU Transition
5-10-Box Dips
3 Sets…
5-Jumping Ring MU
5-10-Low Ring Dips
5-Box Transition & Dip
3 Sets…
5 Kip Hip Up Swings
1-2 Muscle Up

Workout

20min: Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES
2min – 400m Run
2min – 15 Burpees (1min)
Max Muscle-Ups
or
Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

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