blog

CrossFit TW18 Staines 29/11/19

CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS
5/5 Single Arm KB Suitcase DL
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks

1 Set 8 Rep – Light Weight
2 Set 5 Reps – Moderate with Pause at Start Position
2 Set 5 Reps – Moderate Heavy with Pause at Top Position

Workout

Metcon (Time)

FOR TIME
200m Single Arm KB Farmer Carry 24/16 (Rx+32/24)

into…

5 SETS
7 Deadlift 80/55 (Rx+110/80)
27 Double Unders

into…

200m Single Arm KB Farmer Carry
24/16 (Rx+32/24)

Finisher

Metcon (No Measure)

3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

  • This field is for validation purposes and should be left unchanged.

Learn more about our privacy & cookie policy.