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CrossFit TW18 Staines 07/11/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Stretch…
Samson Stretch
Bootstrappers
Groiners

10min AMRAP…
8 Cal Row/Bike
8 Ring Rows
8 Push Ups
8 KB Russian Swings
8 Alt Goblet Lunges
8 Pull Ups
8 HR Push-ups
8 AKBS
8 Alt KB Goblet Cossack Squat
8 Burpees
8 KB Goblet Squat

Workout

Metcon (No Measure)

EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS 20/15/ (Rx+30/20)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Plate GTOH
MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose

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