CrossFit TW18 Staines 10/09/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)

Immediately Into…
10 Tempo Good Morning (20×1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20×1)
30s Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20×1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES
MIN 1 – 7 Deadlift*
MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (No Measure)

15min EMOM
1 – Double Unders
2 – 7 TNG Deadlift (AHAP)
3 – 2 Rope Climbs

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog

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