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CrossFit TW18 Staines 06/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps

THEN…

2 ROUNDS
5 Inchworms + Push-up
8 Slamball Deadlifts
8 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3
Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
8-6-4-2-4-6-8
Deadlift 80/60 (Rx+120/80)

*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Plate GTOH 15/10 (Rx+20/15)

(Score is Time)

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