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CrossFit TW18 Staines 16/04/19

CrossFit TW18 – CrossFit

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Warm-up

8 Minute AMRAP
10/8 Calorie Row
25’ Filly Lunge (R arm)
25’ Filly Lunge (L arm)
100m Run

Skill Work

Pull-Up Progression

30s Work/ 30s Rest

MIN 1 – Active hang from the bar. Lat’s/Scapula engaged, Hollow body, tight core.
MIN 2 – Scap Pull Ups
MIN 3- Kip Swing
Min 4 – Dynamic Kip
Min 5 – Dynmamic Kip + Knees Up
Min 6 – Single Pull Ups

5 min to practice kipping/butterfly progressions and prep for workout

Metcon

Metcon (Time)

40-30-20-10
KB Front Rack Lunge 16/12 (Rx+24/16)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row**
**400-300-200-100m Run

20min Time Cap

Core

3 Rounds
10 Hollow Rocks
10 Star Toe Touches
10 Slow Scissor Kicks
10 Back Extensions

Rest 30 Seconds between rounds

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