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CrossFit Staines
Program
Conditioning
CrossFit
Olympic Weightlifting
Open Gym
Date
Workout
CrossFit TW18 Staines 05/09/2018 - CrossFit Staines
Class
(All)
6:00am CrossFit
7:00am CrossFit
9:30am CrossFit
5:30pm CrossFit
6:30pm CrossFit
7:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
CrossFit TW18 Staines 05/09/2018
Warm Up
1min e/s Lat Smash
2 Rounds..
10 Weighted Shoulder Extension
10 Lat Pulls
10 Face Pulls
4-8 Strict/Ring Pull Ups
Skill Work
Metcon (No Measure)
Pull Up Complex...3 Rounds...10min
20-30s Chin Over Bar /TopRing Holds
5-10 Strict Pull Up / Ring Pull Ups
5-10 Strict Banded Pull Ups
3 Rounds...35sW45sR...4min
10s - Plank Hold Feet on Wall
10s - Half Up Hold Hollow Position
5s - Walk To Wall
10s - Handstand Hold (Toes on Wall)
Conditioning
Metcon (No Measure)
EMOM…4 Rounds...12min
Ascending work time...
35s-40s-45s- 50s
Burpees
MU
Plank
*Any variation of MU that challenges you*
Jumping - Banded - Strict etc...
Tabata...4 Rounds...6min
20sW10sR
T2R
Dips (Box or Rings)
Front Raises (10/5kg Plate)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, 05, September 2018
Male Clients
Female Clients
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