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CrossFit TW18 Staines 11/03/2019

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

500m Row

2 Rounds..Midline
25m/EA OH DB Waiter Carry
25m/EA DB Suitcase Carry
7 Hollow Rocks

2 Rounds…Movement Specific
10 Band Face Pulls
10 Shoulder to Shoulder Taps
2 Wall Walks or 15s Pike Hold
4/EA Long to Side Sits

2 Rounds…Movement Prep
5/EA DB Walking Lunge
3/EA DB Step Ups
1-3 HSPU

WoD…

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

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