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CrossFit TW18 Staines 30/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

10min – In Pairs…

P1 – Bike/Row

P2 Completes…
5/5 KB Single Leg RDLs
5 Russian KBS
5/5 Single Arm KB Push Press
5/5 Alt. KB OH Lunges
5 American KBS

Skill

Warm-up (No Measure)

In Pairs – EMOM x 12 Min…

MIN 1&2 – 3/3ps Turkish Get-Up*
MIN 3 – MU/Pull Up Practice
MIN 4 – Double Under Practice

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Reps)

In Pairs – 16 Min Time Cap

400m Run (2min Bike)
40 KB Goblet Squats 28/24-24/20
40 Ball Pass Sit-Ups 9/6-7/5
400m Run (2min Bike)
40 KBS 28/24-24/20
40 Up Down Plate Hops
400m Run (2min Bike)
40 Plate GTOH 25/20-20/15
40 KB Goblet Lunges 28/24-24/20

In remaining time AMRAP…
Sync Burpees (For Score)

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