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CrossFit TW18 Staines 11/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift 70/50 (Rx+100/70)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies

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