blog

CrossFit TW18 Staines 15/12/19

CrossFit TW18 – Open Gym

View Public Whiteboard

Warm-up

Warm-up (No Measure)

With a single light DB…

2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Warm-up (No Measure)

EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*

*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank

8min: Warm-up (No Measure)

3 Rounds…
X Band Walks
(4 step Forward Left Back Right )
10 Band Front Rack Squats
5/5 Band Front Rack Rev Lunge
10 Band RDL

7min: Turkish Get Up (Build Weight)

12min: Back Squat (3 Rep Max)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP…
10 Down Ups
15 AKBS 28/20-24/16-20/12
20 Double Unders (60SU)
25 BB Squats 40/35-30/25-20-15

Core

4 Rounds…4min
20s Work 10s Rest

Plank Push Up
Plank Side to Side

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.