CrossFit TW18 Staines 22/10/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Duck Walk

200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES
MIN 1 – :45 Single Leg Squat
MIN 2 – :45 Wall Walk
MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
7 Deadlift 20/15 (Rx+30/20)
7 Push Press
7 Burpee over Bar

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