blog

CrossFit TW18 Staines 26/02/20

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

8min KB complex…

4 Russian KB Swings
4 American KB Swings
4 R/A Russian KB Swings
4 R/A KB High Pull
4 R/A KB Clean & Press
4 R/A KB OH Lunge
4 L/A Russian KB Swings
4 L/A KB High Pull
4 L/A KB Clean & Press
4 L/A KB OH Lunge

Strength & Conditioning

Metcon (No Measure)

10min…4 Rounds
25s Work 15s Change

BB Row
Seated Banded Row
Straight Arm Pulldowns
Ring Chin Ups

Workout

Metcon (AMRAP – Rounds and Reps)

5min Prep for workout…
DB Clusters & DB RDL weight options
RX+ RX SC
22.5/15-15/12.5-12.5/10

19min AMRAP Workout…
(On 3,2,1 Go EMOM 3 Burpees for the full 19min)

15min AMRAP…
200m Run (20 reps)
10 DB Clusters
10 DB RDL
5 Strict Chin/Pull Ups
5 T2B
3 Bar MU
(53 reps)

…1min Rest Then into…

3min AMRAP…
Max T2B
(10 Reps = 1 Rd added to score)

(Score is rounds + reps)

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.