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CrossFit TW18 Staines 26/09/2018

Warm Up…
2 Rounds…
30s Each Side Lat Smash
10 Pull Aparts
5 Scap Pull Ups
5 Ring Pull Ups

Strength…
9min E3MOM 3 Rounds
8-12 Banded or Strict Pull Ups
8-12 Ring Pull Ups
8-12 Band Pull Downs

9min EMOM 3 Rounds
20s Front Support Hold + 5-10 Push Ups
20s Ring Row Hold + 5-10 Ring Rows
30s Banded Upright Row Hold + 5-10 Rows

8min EMOM…4 Rounds
30s Handstands
12 L-Sit DB Shoulder Press

Alternative Progression..
Hold
Weight Shift
Palm Lift (Keep Fingers on Floor)
Hand Lift
Shoulder Tap
Hip Tap

8min EMOM 4 Rounds…
40s Ring Transitions
20s Box or Ring Bottom Dip Hold + 5-10 Dips

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