CrossFit TW18 Staines 14/03/19

CrossFit TW18 – CrossFit

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Warm-up

3 Rounds (Increase effort each round)
200m Run
15 Air Squats
10 DB Strict Press (Light)
5 Burpees

– 7 DB Front Squats (Focus on keeping the elbows high and full ROM)
– 7 DB Push Presses (Focus on timing and using the hips to drive the DBs up)
– 7 DB Thrusters (Focus on timing, connecting the two movements together, avoid crashing at the bottom of the squat, and cycling the reps)

Metcon

Metcon (3 Rounds for reps)

AMRAP x 8 MINUTES
200m Run
10 DB Thrusters 15/10 (Rx+22.5/15)
8 Box Jump Over 24/20

-Rest 1:00-

AMRAP 6 x MINUTES
100m Run
8 DB Thrusters 15/10 (Rx+22.5/15)
6 Box Jump Over 24/20

-Rest 1:00-

AMRAP 4 x MINUTES
50m Run
6 DB Thrusters 15/10 (Rx+22.5/15)
4 Box Jump Over 24/20

Accessory

3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken

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