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CrossFit TW18 Staines 21/11/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP X 6 Minutes
100m Row
5/5 Single Leg RDL
5/5 Single Arm Russian KBs
5 Inchworms
20s Hollow Hold

Strength

Deadlift Review…
Grip to be used
Positioning – Straight Back
Elevate Bar – Mobility Restriction
Elevate You – Strengthening Your Depth

Deadlift (5-5-5-5-5)

Build to 10-25kg above workout weight
RX 80/50
RX+100/70

Metcon

Metcon (Time)

30-20-10
Deadlifts 80/50 (Rx+100/70)
60-40-20
Sit-Ups

(15min Time Cap)

Cool Down

30s Each Leg…
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch

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