Open Gym 10/10/2018

CrossFit TW18 – Open Gym

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Metcon (No Measure)

Warm Up…
1min e/s Lat Smash

2 Rounds…
10 Shoulder Ext weighted
10 Lat Pull Through
10 Rotator Cuff
10 Ring Rows”

Pull Up Complex…
3 Rounds…
20s Banded Pull Up Holds (20s)
5-10 Banded Pull Ups (10)
5-10 Ring Pull Ups (10-7-8)

E90s – 6min – 4 Rounds
6 Wide Leg Squats
6 Normal Squats
6 Close Squats

Power Clean & Push Press

Max Ring Row
Left Arm 5 DB Snatches
Left Arm 5 DB OH Squat
Max Ring Row
Right Arm 5 DB Snatches
Right Arm 5 DB OH Squat
20-10-10-10-8-5-10 10-3=86)


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