CrossFit TW18 Staines 01/08/2018

CrossFit TW18 – CrossFit

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Strength & Conditioning

5 sets… Add Weight Each Round
3-6 Weighted Pull Ups
3-4 Negative Weighted Pull Ups
4-6 Negative Pull Ups

Weighted Pull-ups

360 Core

Metcon (No Measure)

3 Rounds – 30s/15s
Plank
Leg Raises
Left Side Plank Pulse
Right Side Plank Pulse

3 Rounds…15s/15s
T2B
K2E
Box Leg Raises
Box Knee Raises

WoD…

Metcon (AMRAP – Reps)

3min…
15 Burpees
12 Pull Ups
AMRAP – Muscle Ups
…1min Rest…
3min…
12 Burpees
9 Pull Ups
AMRAP – Muscle Ups
…1min Rest…
3min…
9 Burpees
6 Pull Ups
AMRAP – Muscle Ups

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