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CrossFit TW18 Staines 05/02/19

CrossFit TW18 – CrossFit

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Warm-up

10 Min DB Flow
Complete as many rounds of:
6 Suitcase Good Morning (Dumbbells trace down side of legs from waist)
50’ Farmer Carry
6 Kneeling Filly Presses (Right)
20m Filly Walk (Right)
6 Kneeling Filly Presses (Left)
20m Filly Walk (Left)
6 DB Bent Over Rows

Push Press Progression
7 Dip to Stands (Elbows in front, feet under hips, vertical dip, vertical “Stand”)
7 Dip Drives (Smooth controlled descent with an aggressive drive through heels to stand)
7 Pause Push Presses (Patience between the drive of the legs and the push of the arms)

EMOM

16MIN: Metcon (AMRAP – Reps)

MIN 1 — Max Cal Bike
MIN 2 — 12 DB Push Press 15/10 (Rx+22.5/15) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
*Score Cals plus Reps

Accessory

3 Sets
10 Incline DB Bench Press
12 KB Upright Rows
15 Rear Delt DB Flys

Cool Down

5min Foam Rolling Focused on Quads

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