CrossFit TW18 – CrossFit
Warm-up
6 Minute AMRAP (Movements Swap at 3 minutes)
40m Jog
20m Bear Crawl → 50’ Crab Walk*
20m Lunges → 50’ Broad Jumps
10 Slam Balls
5 Push Ups
GOAL: 3-4 Rounds
*Keep hips high in crab walk to get an active stretch through shoulder/chest
THEN
30 seconds hold each side
Single sided groiner
Single sided pigeon
Single sided scorpion
Metcon
Metcon (Time)
10 SETS
12/10 Calorie Row
10 Burpee to Target
-Rest 1:00 between sets-
Accessory
3 SETS
10 Chin-ups
10 DB Upright Row
10 DB Bent Over Row
-Rest as needed-