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CrossFit TW18 Staines 09/04/19

CrossFit TW18 – CrossFit

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Warm-up

EMOM x 8
Min 1: 10 Scap Pull-ups + 10 Hollow Rocks
Min 2: 8 Up Downs + 8 Step Overs

Pull Up Progression:
10 Kip Swings
8 Big Kip Swings
6 Kipping Pull-ups
4 Kipping Chest to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Sets
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

-Rest 1:00 b/t Sets-
*Pick-up where you left off at the end of each set. Score is total number of rounds.

Core

3 SETS
30s V-Ups
30s L Side Plank
30s R Side Plank
30s Russian Twist
30s Hollow Hold
30s Rest

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