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CrossFit TW18 Staines 22/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds…20s On 10 Off…

Shuttle Runs
Down Ups
Dead Hang
Plank Hold
Inchworms + Push Ups
Alt. Spiderman Lunges

Into…

1 Round…
20 Arm Crossovers
10 Alt. Scorpions
10 Bird Dogs
10 Scap Push Ups
10 Scap Pull Ups

Skill

3 Rounds…20s On 10s Off
Bar Active Hang
Kip Swing ( Control)
Dynamic Kip
Dynamic Kip + Knee Raise
Kip Pull Up (Kip Knees Pull)

5min…Workout Prep

Banded Set Up If Needed
Kip Pull Up
Butterfly

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

Score is Rounds + Reps
Subs – Run…
Bike 15/13 Row 300/250m

Accessory

4 Rounds…

15 KB Goblet Squats 20/12-24/16
15 KB RDL

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY…
1min Scap Smash (L)
1min Scap Smash (R)

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