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CrossFit TW18 Staines 28/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES
MIN 1 – 3-5 Reps of Gymnastic Goat*
MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press 12.5/7.5 (15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back

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