CrossFit TW18 – CrossFit
Warm-up
1 min/es Subscapular Smash
2 Rounds…
10 Shoulder Extension
10 Lat Pulls
10 Face Pulls
2 Rounds…
4-8 Pull Ups
Strength
10min: Weighted Pull-ups (5 Sets 3 Reps Weighted)
Alternatives…
Weighted Pull Up
Weighted Neg Pull Up
Negative Pull Up
Banded Negative Pull Up
EMOM
Metcon (2 Rounds for reps)
Tabata…
DB Side Raises 10/5kg
Burpees
EMOM…12min – 4 Rounds
40s Handstand Holds
40s Dips
40s T2R
*only count the T2R*
EMOM….12min – 4 Rounds
40s Bar Muscle Ups
40s V-Ups
40s Ring Dip Holds
*only count the BMU*