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CrossFit TW18 Staines 21/08/19

CrossFit TW18 – CrossFit

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Skill

Warm Up
8min…
10 Face Pulls Black/Red Band
10 Straight Arm Pull Downs
10 DB Front Raises 12.5/7.5
10 DB OH Lunges
10 In & Outs
15s Max Effort Bike

Skill & Conditioning
9min…
30s Work 15s Off – 4 Rounds

30s Pull Ups / 1-2 Rope Climbs (focus on descent)
4-8 e/s Pistols/Box/Band
30s Wall Holds / HS Holds

Workout

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
KB Weight- 20/16-24/20-28/24

SC – RX
2 – 6 Wall Walks
6 – 10 Strict Chin Ups /Band
4 – 6 Left Arm RKBS
4 – 6 Right Arm RKBS
6 – 8 AKBS (Overhead)
4 – 6 Left Arm KB Clean & Press
4 – 6 Left Arm KB OH Lunge
4 – 6 Right Arm KB Clean & Press
4 – 6 Right Arm KB OH Lunge

…1min Break…

Core – 3 Rounds…
20sOn 10sOff

T2R / T2B / HAH
Knee Raises
Toes to Post
Hollow Hold

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