CrossFit TW18 – Open Gym
Conditioning
Metcon (No Measure)
Warm Up…
1min e/s Lat Smash
2 Rounds…
10 Lat Pull Through
10 Pull Apart
5 Ring Rows
5 Ring Pull Ups
Pull Up Complex…
2 Rounds…
3 Weighted Negatives
6 Banded Pull Ups (P/R)
Max Australian (wide-med-close) 4/4/4
3 Rounds…
35sW90sR – 6:15min
10s – Plank Hold Feet on Wall
10s – Half Up Hold Hollow Position
5s – Walk To Wall
10s – Handstand Hold (Toes on Wall)
90s – 10 DB Seated Shoulder Press 4/5kg
EMOM…12min…4 Rounds
2 – Lengths Sled Push 15/20kg
40s – DU’s – SU
8 – T2R
6min AMRAP…
4 – Deadlift
3 – Power Clean
2 – Front Squat
(7rds @22.5kg)