CrossFit TW18 Staines 04/09/19

CrossFit TW18 – CrossFit

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Warm-up (No Measure)

16min EMOM…
MIN 1 – 2 x 5-7 FG Ring Row
MIN 2 – 40s Bike or 12/10 cal
MIN 3 – 2 x 3-5 FG Pull-up
MIN 4 – 40s 1 Leg Get Ups

*Focus should be on maintaining the False Grip the entire pull.


Metcon (AMRAP – Rounds and Reps)

20 min AMRAP…
15 Burpees
20 DB Snatches 22.5/15-15/12
20 Sit Ups
Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…
1-3 Muscle-Ups
5-10 Strict Pull-Ups (Band)
7-15 Ring Rows


8min…4 Rounds
Core & Handstands

20s – Wall Plank
20s – Chest to Wall HS
20s – Rest
20s – Boat Hold
20s – Toes to Post
20s – Rest

Cool Down

2min Foam Rolling Low Back
2min Foam Rolling Hammies
2min Long Hold Stretching Low Back
2min Long Hold Stretching Hammies


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