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CrossFit TW18 Staines 12/03/19

CrossFit TW18 – CrossFit

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Warm-up

20 Cal Row/Bike
20 Up Down
20 DB Hammer Curl
20 Broad Jump
20 DB Shoulder Press
20 Mountain Climbers (each side)
20 DB Regegade Rows (Row – Row – Push Up)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 — Cal Row or Bike

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 — Cal Row or Bike

Core

3 SETS
20s Hanging L-Sit
20 Russian Twists
10 Back Ext

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