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CrossFit TW18 Staines 27/03/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1. 5 Rounds…20s/10s
Du’s
Down Ups

“Practice DU’s – Speed & Quality”

Skill Work

Metcon (No Measure)

Calisthenics & Skill…

2. Core & Shoulder Strength…
5 x 20sW20sR – 6.30min

Box Knee Raise Holds
DB Shoulder Press

“DB Moderate to Heavy Strict 15/10”

3. Core Strength & Shoulder Stability…
5 x 20sW20sR – 6.30min

Shoulder To Shoulder Leg Raised
Straight Arm Hollow Fly Hold 5/2.5kg Plate

4. Handstand Progression
5 x 30sW30sR – 10min

30s Handstand Holds
– Tight Core
– Balance
– Weight Shift
– Palm Lift
– Cross Shoulder Taps
30s Wall Walks (2-4)

Metcon

Metcon (No Measure)

5. Conditioning…
E3MoM x 5 Rounds…

1min Du’s
10-15 T2B / KR
6-12 Burpees over Target

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