‘Crossfit TW18 Staines 19/10/2018 Deload Week’

CrossFit TW18 – CrossFit

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Strength & Conditioning

12Min: Metcon (Weight)


Single Arm OH DB Reverse Lunge
8 Each Arm


10Min: Metcon (Time)

3 Rounds

30 Skips
9 DB Push Press 22.5/15…15/12.5
6 DB Row
3 DB S/A OH Walking Lunge E/A

Skill Work

10Min: Metcon (No Measure)

Pick a skill to work on:



Chest to bar pull ups
The coach will run through tips on how to complete the chosen movement. Work on these to make the movement more efficient for when they appear in workouts.


6Min: Metcon (No Measure)

Stretch one body part and hold for 3 minutes in a static hold each side.


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