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CrossFit TW18 Staines 06/02/20

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360 Quiz Night, this Friday at 7:30pm

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1
Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
400m Run
15 Front Squat 40/30 (Rx+60/40)

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

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