CrossFit TW18 Staines 16/12/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

10min AMPAP…
10 Scap Push Up
10 Strict Press
1:00 Easy Row
8 Push Up to Down Dog
8 Push Press
1.00 Mod Row
6 Pike Push Up
6 Push Jerk
1.00 Hard Row

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“PUSH. PULL.” (Time)

FOR TIME*
3-6-9-12-9-6-3
Push Jerk 60/40 (Rx+70/50)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads

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