CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
30 on/15 off (2 rounds)
Bent over Row
High Knees
Calf Stretch
Push Press
Hollow Hold
Strength
Bulgarian Split Squat (4×21)
Every 45 seconds, complete 7 bottom range reps, 7 top range reps and 7 full range reps for 8 rounds
Workout
Metcon (No Measure)
20 min Time Cap:
40 DB Rows
120 High Knees
40 DB Power Cleans
240 High Knees
40 DB Shoulder to Overhead
120 High Knees
40 DB Rows
Metcon (No Measure)
16 Sets (8 each):
20 secs Max Sit-Up, 10 secs Hollow Hold
20 Secs Max Glute Bridge, 10 Secs Glute Bridge Hold
Metcon (No Measure)
30/30 secs Quad Stretch
30 secs Downward Dog
30/30 secs Pigeon Stretch
30/30 secs Back Stretch