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CrossFit TW18 Staines 05/12/18

CrossFit TW18 – CrossFit

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Warm-up

3 Rounds on the 2:00…
1:00 Shuttle Run
4 Downs-Ups
4 Push-Ups
4 Tuck-Ups
*Rest Remainder of 2:00

Movement Prep

10min Prep Work

Rope Climb Review
– J-technique
– Spanish Wrap

Scaling Options:
10 Rope Climbs
15 Rope Stands
20 Close Grip Pull Ups
25 Ring Pull Ups

Metcon

20min: Metcon (AMRAP – Rounds and Reps)

250m Row/Ski/Bike
40 Slam Balls / GTOH
20 Burpees
250m Row/Ski /Bike
10 Rope Climbs
250m Row/Ski/Bike
20 Burpees
40 Slam Balls / GTOH
250m Row/Ski/Bike

Alternatives…
” Slam Balls – 15/12
” GTOH – 20/15
” Burpees – Up-Downs – 10 Reps
” Rope Climbs 5min Time Cap
” 15 Rope Stands
” 20 Close Grip Pull Ups
” 25 Ring Rows

Core

Max Effort Plank (Time)

Max Effort Plank

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