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CrossFit TW18 Staines 17/10/2018

CrossFit TW18 – CrossFit

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Warm Up

Metcon (No Measure)

2 Rounds of Holte

Strength

Metcon (No Measure)

3 Rounds…E3MOM

Max Effort Inverted Rows (W-M-C)
Max Effort Chin Ups
10-15 Reverse Grip Pulldowns

Conditioning

Metcon (No Measure)

EMOM – 5rds – 30min
Complete as follows 5rds of No 1 then move on to 5rds of No 2 and so on…

8/10/12 Push Up & Pull Up
8/10/12 Burpees & 5 Squats
8/10/12 T2B/T2R
8/10/12 Alt Pistols
2/4/6 Bar / Ring MU
2/4/6 HSPU

*Alternatives…*
Push Up to Push Up on knees
Pull Up to Ring Pull Up
T2B/R to Leg Raises
B/RMU to Jumping MU
HSPU to Seated DB Press

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