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Team WoD CrossFit TW18 Staines 01/12/2018

CrossFit TW18 – CrossFit

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Conditioning

Warm-up
4 ROUNDS
P1: 100m Row
P2: Squats with slamball
→ Slam balls
→ Up-Downs
→ Plank Alternating Slamball Taps

WoD…

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT
40min AMRAP
200m Row Each
100 Wall Balls 7/5(+9/7)
200m Row Each
100 RKBS 20/16(+24/20)
200m Row Each
100 Sync Sit Ups
200m Row Each
100 Burpees

“Reps in all movements can be split in any manner, one works while one rests”

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