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CrossFit TW18 Staines 14/02/19

CrossFit TW18 – CrossFit

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Warm-up

4 Rounds (10:00 Cap)
30s Jefferson Curl (light DB)
30s Piked Shoulder Taps
30s Single Leg Plank (alternate elevated leg each round)
30s Hollow Hold

Metcon

Metcon (2 Rounds for reps)

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort

Cool Down

2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound

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