CrossFit TW18 Staines 15/04/2019

CrossFit TW18 – CrossFit

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5min Brief…

Building strength with steady consistency on Squats.

Proper technique on the Squat focusing on core control, depth & chest upright.

43 minutes of total workout time (Strength and AMRAP), not including transitions,
teaching, and rest period.


5min AMRAP
on your own or in pairs

20s Machine
5 Air Squat
5 DB Strict Press 10/5
5 Push Up
20s Machine
5 Sit Up
5 Bicycle Kicks
5 V-Up
20s Machine
5 DB Thrusters
5 Downward Dog Push Ups
5 Walkouts

Strength & Conditioning

Prep Weight for Squat

In Teams of 2/3 complete 8 rounds of 8 Reps each every 2 mins @ 50-60%

16min: Back Squat (60% – 8 Rds 8 Reps + Max Push Ups)


Metcon (AMRAP – Reps)

20min AMRAP…

In Teams of 2/3 complete the following…

30/each Cal Any Machine
400m Sync Run
30 Sync Proper Burpees
30 FG Transition (15MU)
30 Sync Push Ups
30 FG Ring Row (15MU)
30 Sync Down-Ups
400m Sync Run
Time Left…
Max Cal Any Machine 20s Intervals


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