CrossFit TW18 – Open Gym
Warm-up
Warm-up (No Measure)
With a single light DB…
2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*
*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*
*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank
8min: Warm-up (No Measure)
3 Rounds…
X Band Walks
(4 step Forward Left Back Right )
10 Band Front Rack Squats
5/5 Band Front Rack Rev Lunge
10 Band RDL
7min: Turkish Get Up (Build Weight)
12min: Back Squat (3 Rep Max)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP…
10 Down Ups
15 AKBS 28/20-24/16-20/12
20 Double Unders (60SU)
25 BB Squats 40/35-30/25-20-15
Core
4 Rounds…4min
20s Work 10s Rest
Plank Push Up
Plank Side to Side