blog

CrossFit TW18 Staines 26/11/19

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Bike
INTO…

2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*
Front Squat

*Set 1 – 60% x 5
Set 2 – 70% x 5
Set 3 – 80% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*
14/12 Cal Bike/Row
14 Front Rack Reverse Lunge 35/25 (Rx+50/35)
14/12 Cal Bike/Row

-1:00 Rest b/t Sets-

*13 min Time Cap

Score is total time minus the two minutes rest.

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.