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CrossFit TW18 Staines 28/11/18

CrossFit TW18 – CrossFit

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Warm-up

6min
3 Rounds
5/5 Windmills w/ light DB
5 Kang Squats w/ PVC
5 OH Squat
20m Duck Walk

Movement Prep

7min
Review – Overhead Squat
Scaling Options – Front Squat
Pre-Loading – Warm Up

Strength

12min: Overhead Squat (5-5-5-5)

Build to heavy set of 5

Movement Prep

5min
Review – C2b (Chest To Bar)
Scaling Options – Pull Ups/Ring Pull Ups
Pre- Warm Up

Metcon

Metcon (No Measure)

14 Min EMOM
7 OHS 20/15 (+35/25)
7 C2B Pull-Ups
(Perform both movments in the same minute, scale reps as needed to complete within the minute)

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