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CrossFit TW18 Staines 08/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
5 Ring Rows/ Banded Pull Ups/ Strict Pull Ups

Workout

Metcon (Distance)

E2MOM FOR 6 ROUNDS
Min 1 & 2 – Max Distance Row
Min 3 & 4 – 15 Up-Downs and
10 Strict Pull-ups
Score is total distance on the rower over 6 rounds.
Try to match or increase your distance each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

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