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CrossFit TW18 Staines 05/03/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Bike (Easy Pace)

3 ROUNDS…
10 Alt Box Step Ups (20″)
10 KB Deadlifts
10 Sit Ups

1:00 Bike (Hard Pace)

Workout

Metcon (5 Rounds for time)

5 SETS
20/15 Cal Bike
25 Russian KB Swing 24/16 (Rx+32/24)
20 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Vest or plate optional.

(Score is Each Set for Time)

Finisher

Metcon (Weight)

3 SETS
30 Weighted Sit-Ups*

*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.

(Score is Load)

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