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CrossFit TW18 Staines 04/04/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP X 7
10 KB Deadlift
8 Goblet Squat
6 Russian Swing
4 Burpee over KB

KB Clean Review

Prep For Metcon

Deadlift Review

Build to Metcon weight
10min EMOM – 8-12 Reps

Metcon

Metcon (Time)

7 ROUNDS FOR TIME
10 Deadlift 80/55 (Rx+100/70)
20 Sit-ups
30s Double KB Front Rack Hold 24/16 (Rx+32/24)
GHD or Weight Sit Up optional

Cool Down

Banded Hamstring
Foam Rolling

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