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CrossFit TW18 Staines 15/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
250m Row (Stays the same)
7 Squats → Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Ring Support → Dip Negative
7 Scap Pull-ups → Chin-ups → Pull-ups
7 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

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