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Metcon

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Workout

CrossFit TW18 Staines 07/12/18

Warm-up

3 Rounds
1min Row
15 PVC Passes> 30s bar hang> 15 Kip Swings
30s Handstand Hold or OH Plate Hold
20 Alt. V-ups

Metcon

Metcon (Time)

2 SETS
50/40 Cal Row
-Walking Rest 3:00-
3 Rounds
15 Strict Press 25/15 (Rx+35/20)
15 Leg Raises (Rx+T2B)

*Rest 3:00 between sets

30min Time Cap

*From the row to the TTB is one set. Complete in order (including rest) then rest 3:00 between set 1 and set 2.

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

Whiteboard:

Friday, 07, December 2018

Male Clients

1

Jamie
Farrugia

5:30pm CrossFit

22:42

2

Craig
O'Shea

5:30pm CrossFit

26:15

3

Leo
Guarrasi

6:00am CrossFit

28:22

4

Grant
Cooper

5:30pm CrossFit

21:56

5

Melissa La ...
l

6:00am CrossFit

22:48

6

Bill
Allis

6:30pm CrossFit

23:10

7

Colby
Ellis

5:30pm CrossFit

23:26

underarm t2b

8

Ady
Griffith

5:30pm CrossFit

24:00

9

James
Taylor

7:30pm CrossFit

25:13

10

Andrea
Paddeu

5:30pm CrossFit

27:20

11

Liam
O'shea

5:30pm CrossFit

27:30

12

mike
willerton

6:00am CrossFit

28:49

13

Guna
Shek

7:30pm CrossFit

29:13

14

Alexander
Whisker

9:30am CrossFit

24:08

15kg Leg R

15

Gary
Nash

7:30pm CrossFit

25:19

16

Dan
Lynch

7:00am CrossFit

27:00

Female Clients

1

Brooke
Ellis

5:30pm CrossFit

26:29

2

Sheryl
Bradley

7:30pm CrossFit

28:49

3

Claire
Archer-Davis

9:30am CrossFit

22:27

4

Mary
Baiden

5:30pm CrossFit

24:21

5

Rachel
Keane

6:30pm CrossFit

24:52

6

Deborah
Tate

9:30am CrossFit

25:42

A few T2B attempts!

7

Jeanette
Adams

5:30pm CrossFit

26:00

17kg

8

Fiona
Everington

7:00am CrossFit

26:20

9

Vicki
Everett

9:30am CrossFit

22:31

12.5kg Leg R