blog

CrossFit TW18 Staines 07/02/20

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES
10/7 Cal Row
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
10 Up-Downs
7 Hand release Push-ups

Ext Warm-up:
Rowing/Burpee Game

Row 100m
Every meter over or under 100m = 1 burpee (FOCUS ON ROWING TECHNIQUE AND BURPEE PACING)

Workout

Death Row (AMRAP – Reps)

EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Skill

Metcon (No Measure)

3 SETS*
2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

Metcon (No Measure)

Single Arm OHS Wallball Challenge

Overhead Squat 1 wallball on each arm – 3 attempts

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.