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CrossFit TW18 Staines 17/06/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Sustainable pace for long chipper…just keep moving! Once you get to the burpees…can you punch the gas?!

ATHLETE FOCUS…
Deconditioned athelets scale volume appropriately
DUs, have several options in mind for different skill levels.

TOTAL TIME…
31 min

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES
Min 1 – :30 SUs + 5 Burpees
Min 2 – :30 DUs + 10 Plate G2OH 10/5

Metcon

Metcon (Time)

FOR TIME…Time Cap 25min
50/40 Cal Bike
50 Double Unders
50 Box Jump Over 24/20 (Rx+30/24)
50 Double Unders
50 Alt. DB Snatch 15/10 (Rx+22.5/15)
50 Double Unders
50 Burpee to Target*
50 Double Unders

*Target is 6″ or 12″ above standing reach.

Finisher

Metcon (No Measure)

“BEACH BODY ABS”

3 SETS
:30 2-Point Plank L/R
:30 2-Point Plank R/L
20 Alt. V-Ups

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