‘Crossfit TW18 Staines 15/10/2018 Deload Week’

CrossFit TW18 – CrossFit

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Warm Up

Turkish Get Up

Rope Climb Practice (No Measure)

– Wrap Feet
– Release Grip
– Legs High

Skill Work

12Min: Metcon (No Measure)


2 x Rope Climb/3 Rope Stands

5 x S/A DB OH Squat E/A 22.5/15…15/12.5


Metcon (Time)

3 Rounds

30 – Wallballs 9/6…5/3
20 – KB Dead High Pull 28/16…24/12
10 – S/A KB Walking Lunge (10/side)


15Min: Metcon (No Measure)

Hip & Ankle Mobility


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