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Helen

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Workout

CrossFit TW18 Staines 14/11/19

Warm-up

4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups

Pre-Workout (after teaching portion)
1 "MOCK" ROUND...
100m Run
8 KB Swings
4 Pull-ups
100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

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

Whiteboard:

Thursday, 14, November 2019

Male Clients

1

Andy
Gray

9:30am CrossFit

7:58

2

Chris
Topping

7:40pm CrossFit

8:55

3

David
Loubser

6:35pm CrossFit

9:28

4

Samuel
Bowerbank

6:35pm CrossFit

9:30

5

Stephen
Dancey

6:00am CrossFit

9:52

6

Víctor
Cebollada ...

5:30pm CrossFit

10:01

7

Alex
Scott

6:00am CrossFit

10:26

8

Andrew
Crane

9:30am CrossFit

10:39

9

Ben
Haynes

4:25pm CrossFit

10:59

10

Reece
Ellis

5:30pm CrossFit

11:54

11

Marco
Almeida

4:25pm CrossFit

12:00

12

Bruce
Peake

5:30pm CrossFit

13:22

Run replaced by 2mins Bike

13

Robert
Chambers

7:40pm CrossFit

13:35

14

Ady
Griffith

5:30pm CrossFit

14:37

15

Paul
Isaacs

7:00am CrossFit

16:37

16

Phil
Langley

6:35pm CrossFit

12:18

17

Chris
Baiden

7:40pm CrossFit

12:29

rkbs - 20kg

18

Marcus
Warden

5:30pm CrossFit

12:56

banded PU

19

Guna
Shek

6:35pm CrossFit

14:05

20

lamiae
pan

4:25pm CrossFit

15:30

20kg

21

Matt
Archer-Davis

4:25pm CrossFit

15:48

20kg

22

Lewis
Neathey

7:40pm CrossFit

16:00

23

Dan
Lynch

7:00am CrossFit

16:09

24kg black band

24

Kiran
Mannava

7:00am CrossFit

16:50

20kg black band pull ups

Female Clients

1

Gemma
Froggatt

9:30am CrossFit

13:28

2

Andreea
Wherlock

9:30am CrossFit

13:43

3

Rachel
Keane

4:25pm CrossFit

13:44

4

Adele
Langley

5:30pm CrossFit

14:03

5

Deborah
Tate

9:30am CrossFit

16:20

6

Lorna
Butchers

6:35pm CrossFit

11:48

16kg, black and red band

7

Amy
Shepherd

6:35pm CrossFit

12:36

8

Tori
Ballerino

5:30pm CrossFit

12:55

12kg, PU & banded PU

9

Harvir
Kaler

5:30pm CrossFit

13:06

8kg

10

Danielle
Batt

5:30pm CrossFit

13:23

2 pu 34 banded

11

Delphine
Michaud

6:00am CrossFit

13:26

12kg green & black band pull ups

12

Tash
Masterman

9:30am CrossFit

13:29

16kg black & red band strict pull ups

13

Mithula
Jeyabalasingam

4:25pm CrossFit

13:30

14

Sophie
Knight

6:35pm CrossFit

13:48

15

Claire
Archer-Davis

4:25pm CrossFit

13:58

16

Jeanette
Adams

5:30pm CrossFit

14:20

16kg - banded pullup

16

Polly
Flaxman

7:40pm CrossFit

14:20

12kg - banded pullup

17

Ana
Briggs

9:30am CrossFit

14:33

green band 12 kg

18

Siobhan
Waters

7:00am CrossFit

14:36

20kg russian kbs red band pull ups

19

Rebecca
Hodges

4:25pm CrossFit

14:38

16kg - banded pullups

20

Juliana
Souza Campos

6:00am CrossFit

14:58

500m Row instead of run

21

Veronica
Wells

6:00am CrossFit

15:51

16kg purple band strict pull ups

22

Mary
Baiden

7:40pm CrossFit

16:34

12kg - banded pullup