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CrossFit TW18 Staines 19/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
10 Bootstrappers Stretches*
20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)
10 PVC Pass-Thrus
10 PVC Overhead Squats
10m Slow Bear Crawl
10m Slow Inch-Worm

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.

GHD Sit-ups optional.

-16:00 Time Cap-

Deadlift

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