CrossFit TW18 Staines 30/12/18

CrossFit TW18 – CrossFit

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Warm-up

6min Medball Volley Ball

2 Sets for Quality
10 KB DL
20 Plank and Tap KB (KB 1 foot out in front)
10 KB Goblet Squat
20 Alt Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES
30/24 Calorie/Bike/Row
2/2 TGU
15 KB Sumo Deadlift High Pull 24/16
20 Alt. Step-Ups 24/20
400m

Accessory

3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-

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