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CrossFit TW18 Staines 18/09/19

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
During the Skill Session, athletes should use this time to practice their C2B Pull-up and Muscle-up skills that will transfer to the workout. For those who are close this is a great time to try for a “first”. For the workout, athletes should pick appropriate scaling options and aim for sub 7:00 on part 1 and see how far they can get in part 2.

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Hold

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME
21-15-9
Russian Kettlebell Swing
Sc20/16 – Rx24/20 – Rx+32/24
C2B

into…

15-12-9
American Kettlebell Swing
Sc20/16 – Rx24/20 – Rx+32/24
Bar MU

-16:00 Hard Cap-

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