blog

Open Gym 10/10/2018

CrossFit TW18 – Open Gym

View Public Whiteboard

Conditioning

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
(17.5-22.5-22.5-27.5)

EMOM…7min…7rds
6-6-4-4-2-2-1
Power Clean & Push Press
(17.5-22.5-27.5-32.5)

AMRAP…8min…
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
(5kg
20-10-10-10-8-5-10 10-3=86)

fill out this form to get started >>

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

Learn more about our privacy & cookie policy.