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CrossFit TW18 Staines 18/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press 35/25 (Rx+50/35)
30 Box Jump (20 or less)

Optional Finisher

Metcon (Time)

FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

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