CrossFit TW18 Staines 08/08/2018

CrossFit TW18 – CrossFit

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Warm-up

10 Band Passovers
5/side Band Around Head
10 Band Lat Pulls
10 Ratator Cuff
10 Scap Pulls

Strength

8min: Weighted Pull-ups (4 sets 5 reps add weight each round if possible)

– Kg Pull Up
– Kg Neg Pull Up
– Band Neg Pull Up
* if Reps are not achieved drop a level down to finish set*

Skill Work

Metcon (AMRAP – Reps)

EMOM…8min
15 Air Squat – Depth practice & efficiency
Max Dips – Box/Ring building Tricep strength

…rest 3mins…

EMOM…8min
6-8 ICM’s – Transition of Ring Mu
30s/Max HSPU – Strict / Negs / DB Press

…rest 3mins…

E30s…6 Rounds
5-10 Push Ups & Air Squats
Max Unbroken Bar/Ring Mu – Band/Jump

…rest 3mins…

Core

2min Max Effort T2B (AMRAP – Reps)

Complete as many T2B Reps in 2min.
Scale as necessary
T2B to K2E to Kee Raises to v-Sit Ups

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

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