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Workout

CrossFit TW18 Staines 21/11/19

Warm-up

AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats

Into…

3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME (20 min cap)
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

Cool Down

FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, 21, November 2019

Male Clients

1

Luke
Norwood

5:30pm CrossFit

18:40

2

Daniel
Tate

7:00am CrossFit

20:40

3

Víctor
Cebollada ...

5:30pm CrossFit

20:51

4

Reece
Ellis

5:30pm CrossFit

21:31

5

Phil
Langley

6:35pm CrossFit

17:07

squat to plate / banded pull ups :)

6

Ben
Haynes

9:30am CrossFit

18:22

12 muscle ups 23 chest to bar

6

Chris
Topping

4:25pm CrossFit

18:22

7

Steve
Drew

9:30am CrossFit

19:48

jumping muscle ups 4 rounds

8

Lewis
Clay

5:30pm CrossFit

20:03

pullup

9

Marco
Almeida

4:25pm CrossFit

20:08

jmu

10

Kiran
Mannava

6:00am CrossFit

20:38

banded chest to bar

11

Rafael
Orta

6:35pm CrossFit

20:46

banded pullup

12

Shaun
Keen

7:40pm CrossFit

20:47

12

Stephen
Fahey

4:25pm CrossFit

20:47

13

Stuart
Turl

4:25pm CrossFit

20:49

14

Paul
Isaacs

7:00am CrossFit

20:51

jumping muscle ups

15

Danut
Negoita

6:35pm CrossFit

20:54

Female Clients

1

franciele
costa

7:40pm CrossFit

20:12

2

Adele
Langley

6:35pm CrossFit

20:30

3

Rebecca
Hodges

6:35pm CrossFit

20:31

4

Delphine
Michaud

6:00am CrossFit

20:40

banded chest to bar

5

Tash
Masterman

4:25pm CrossFit

20:41

jmu

6

Emily
Velosa

5:30pm CrossFit

20:44

6

Jennifer
Mangan

7:40pm CrossFit

20:44

6

Sophie
Knight

6:35pm CrossFit

20:44

7

Siobhan
Waters

7:00am CrossFit

20:46

jumping muscle ups

8

Amy
Shepherd

6:35pm CrossFit

20:47

JMU

9

Danielle
Batt

5:30pm CrossFit

20:49

9

Juliana
Souza Campos

6:00am CrossFit

20:49

jumping muscle ups

10

Laura
Burgon

5:30pm CrossFit

21:03

11

Mithula
Jeyabalasingam

4:25pm CrossFit

21:19