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CrossFit TW18 Staines

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min…
8 Cal Bike/Row
8 Up-Downs
8 Double KB/DB Deadlift 15/10
8 Kip Swings
8 Push up into Downward Dog

Workout

Metcon (AMRAP – Reps)

20min EMOM:

Min 1: Max Effort Cal Bike
Min 2: Max Burpees
Min 3: Max T2B/T2R
Min 4: Max Hollow Rocks
Min 5: Max KB/DB Deadlift AHAP
Score is Calories, Burpees and Deadlift combined

Skill

Warm-up (No Measure)

POST-WORKOUT!

ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk

*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance

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