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CrossFit TW18 Staines 27/12/18

CrossFit TW18 – CrossFit

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Warm-up

6 Minute AMRAP (Movements Swap at 3 minutes)
40m Jog
20m Bear Crawl → 50’ Crab Walk*
20m Lunges → 50’ Broad Jumps
10 Slam Balls
5 Push Ups

GOAL: 3-4 Rounds
*Keep hips high in crab walk to get an active stretch through shoulder/chest

THEN

30 seconds hold each side

Single sided groiner
Single sided pigeon
Single sided scorpion

Metcon

Metcon (Time)

10 SETS
12/10 Calorie Row
10 Burpee to Target
-Rest 1:00 between sets-

Accessory

3 SETS
10 Chin-ups
10 DB Upright Row
10 DB Bent Over Row
-Rest as needed-

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