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CrossFit TW18 Staines 05/09/2018

CrossFit TW18 – CrossFit

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Warm Up

1min e/s Lat Smash
2 Rounds..
10 Weighted Shoulder Extension
10 Lat Pulls
10 Face Pulls
4-8 Strict/Ring Pull Ups

Skill Work

Metcon (No Measure)

Pull Up Complex…3 Rounds…10min
20-30s Chin Over Bar /TopRing Holds
5-10 Strict Pull Up / Ring Pull Ups
5-10 Strict Banded Pull Ups

3 Rounds…35sW45sR…4min
10s – Plank Hold Feet on Wall
10s – Half Up Hold Hollow Position
5s – Walk To Wall
10s – Handstand Hold (Toes on Wall)

Conditioning

Metcon (No Measure)

EMOM…4 Rounds…12min
Ascending work time…
35s-40s-45s- 50s
Burpees
MU
Plank

*Any variation of MU that challenges you*
Jumping – Banded – Strict etc…

Tabata…4 Rounds…6min
20sW10sR
T2R
Dips (Box or Rings)
Front Raises (10/5kg Plate)

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