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CrossFit TW18 Staines 18/12/19

CrossFit TW18 – CrossFit

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Warm-up

8min AMRAP…

20 DUs
10 Ring Rows
10 AKBS 20/12kg
5 Burpees
10s HSHold / Wall Pike Hold

Skill Work

12min EMOM 3 Rounds…

MIN 1 – 6-10 DB Renegade Rows*
MIN 2 – 20s Hollow Hold / 20s Lumbar Hold
MIN 3 – 30s DB Strict Press / HSPU
MIN 4 – 2/3x10s Kip Swings into Pull Ups

*1 Rep = Push-up + Row L + Row R

Workout

Metcon (AMRAP – Rounds and Reps)

20min AMRAP…

5 Strict or C2B Pull-Ups*
10 HRPU or 10 HSPU
ALT-15/12 Cal Bike
20/15 Cal Row
200m Run

*Athlete choice each round on Strict or C2B – HRPU or HSPU*

*Athlete should alternate each round between Bike/Row/Run*

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