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CrossFit TW18 Staines 25/06/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills!

Walking Knees to chest
Walking quad stretch
Lateral over-under (change direction half way)
Walking figure four
Lunge with twist
Toy soldiers
Walk on toes
Walk on heels

High knees
Butt kickers
Side Skip Jumping jacks (down and back)
Single Leg forward hop (right leg)
Single Leg forward hop (left leg)
Broad jump
100m run


10 forward and back leg swings with each leg
10 lateral leg swings with each leg
30s Calf stretch against the rig with each leg

Double Under Practice 20s Work/20s Rest

Single Unders
2 Singles + 1 High Jump
1 Single + 1 High Jump
High Jumps
2 Singles + 1 Double
1 Single + 1 Double
Double Unders

Workout

“RANNIE” (Time)

FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups

*400m Run After Each Full Round

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling*

*Focus on hip flexors and calves

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