CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds…20s On 10 Off…
Shuttle Runs
Down Ups
Dead Hang
Plank Hold
Inchworms + Push Ups
Alt. Spiderman Lunges
Into…
1 Round…
20 Arm Crossovers
10 Alt. Scorpions
10 Bird Dogs
10 Scap Push Ups
10 Scap Pull Ups
Skill
3 Rounds…20s On 10s Off
Bar Active Hang
Kip Swing ( Control)
Dynamic Kip
Dynamic Kip + Knee Raise
Kip Pull Up (Kip Knees Pull)
5min…Workout Prep
Banded Set Up If Needed
Kip Pull Up
Butterfly
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
Score is Rounds + Reps
Subs – Run…
Bike 15/13 Row 300/250m
Accessory
4 Rounds…
15 KB Goblet Squats 20/12-24/16
15 KB RDL
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY…
1min Scap Smash (L)
1min Scap Smash (R)