CrossFit TW18 Staines

CrossFit TW18 – CrossFit

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5min Brief…

Athlete Goal…
Strict Isolation in Movement creating that mind muscle element.

Athlete Focus…
Quality of form throughout every movement.

Total Time…
46min Skill & Conditioning

Skill Work

Strength – Stability – Mobility

In Teams of 3…
25s Work 15s Change

4 Rounds…
25s Banded Straight Arm Pull Downs
25s Arni Press 12.5/7.5-10/5
25s PVC Passover’s

4 Rounds…
25s Banded MU
25s Negatives 22.5/15 15/12.5
25s Thoracic Smash Bar/Roller


Metcon (No Measure)

25min EMOM

40s MU Progression
40s DB Strict…
20s Upright Row 12.5/7.5-10/5
20s Shoulder Press
100m Sprint (Fast Run)
40s 20s Burpees
20s Up Downs
40s DUs


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