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CrossFit TW18 Staines 26/09/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP X 9 Minute
1:30 Bike (45s Hard/45s Easy)
10 Alt SA DB Deadlift
5/5 SA DB Overhead Lunge
10 Jumping Air Squat
5/5 SA DB Strict Press

Prep For Metcon

3 Sets
8 Alt Hang DB Split Snatch
8 Wall Balls

EMOM

Metcon (AMRAP – Reps)

EMOM x 21 Minute
Min 1 – 12 Alt DB Split Snatch 15/10 (Rx+22.5/15)
Min 2 – 12/10 Cal Bike
Min 3 – Max “Unbroken” Wall Ball 9/6
**Score will be total Wall Balls

Cool Down

For Recovery
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

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