CrossFit TW18 – CrossFit
Warm-up
AMRAP x 10:00
20m Shuttle Run
10 Slam Balls
10m Inchworms
20 Mountain Climbers
10m Toy Soldiers
20 Alt. Lunges
Metcon
Metcon (2 Rounds for reps)
AMRAP x 8 MINUTES
200m Run (40 DUs)
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges 15/10 (Rx+22.5/15)
-Rest 3:00-
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges
*Switch arms at 7 reps
Accessory
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
30s L. Leg Glute Bridge Hold
30s R. Leg Glute Bridge Hold