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CrossFit TW18 Staines 05/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Foam Roll During Intro!

2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats

Into…

2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME
15 Front Squats 40/30 (Rx+60/40)
20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad

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