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CrossFit TW18 Staines 25/07/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up → Ring Dip → Dip Negative
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Skill

Metcon (No Measure)

EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Strict Ring Dip or Bench Dip
1:00 – Box Jump (24/20)
1:00 – Toe to Bar

-Rest 1:00 b/t Sets-

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