blog

CrossFit TW18 Staines 23/01/19

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

4 Rounds (12:00 Cap)
20 KB Weighted/ Unweighted Flutter Kicks
20 Knee-to-Elbow Mountain Climbers
20 Weighted/ Unweighted Lunges
10 Down/Up

Skill Work

Partner Row Pacing

Keeping Same Split Time (eg 1:50, 2:10)
45s – 22s/r
45s – 26s/r
45s – 28s/r

Metcon (No Measure)

8 ROUNDS FOR QUALITY
2:00 Moderate Pace Row
1:00 DBL KB Front Rack Hold 16/12 (Rx+24/16)
1:00 Bar Hang / Quality Ring Rows**
**Alternate the Bar Hang and Ring Row movements every round.

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.