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CrossFit TW18 Staines 29/01/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 8:00
200m Row
10 V-Ups or Tuck Ups
8/8 Single Leg RDL
6/6 Single Arm KB Bent Over Row

Skill Work

Ring Muscle Strength
2Sets
5-8 Ring Pull Ups (palms facing either other)
10 Banded lat pull downs
15s Hold in the bottom of a ring dip
15s Hold in the top of a ring dip

Transition Skills and Progressions
30s on 30s off – 10min (Rotate between progressions)
2 False grip ring row + 1 transition
Ring Ice Cream Makers with their heels on the ground
Jumping/ Banded Ring Muscle Up
Ring Kip with hips to rings
Ring Muscle Up/Burpee Pull Up

Metcon

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES
Max Muscle-Ups or Max Burpee Pull-up
Immediately into…

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
12 Deadlifts 60/42.5 (Rx+80/60)
12 Hand Release Push-ups
*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

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