CrossFit TW18 – CrossFit
5min Brief…
Athlete Goal…
Strength – Back Squat 1RM – Smash it today
Workout – 10min Time Cap – Unbroken In KBS choose your weight wisely.
Total Time…
46min
Warm-up
Warm-up (No Measure)
EMOM x 8 MIN:
Odd: :45s Bike @ 60%→70%→80%→90%
Even: :45s Samson Lunge Stretch
Alt. Cossack Squat
Tempo Air Squat (31X1)
5/5 Box Step Downs
Strength
Back Squat (1-1-1-1-1)
Back Squat
-Rest at Least 2:00 b/t Sets-
*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.
Workout
Metcon (Time)
FOR TIME
30-20-10
Unbroken KBS 24/16-20/12
Burpees