CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB
Strict Press
Skill
Metcon (No Measure)
E2MOM x 8 MINUTES
:30 Side Plank L
:30 Side Plank R
:30 Max 1/2 Squat*
:30 Max Squat Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
16 Step-Ups or Alt Lunge
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks
1:00 Rest
AMRAP x 6 MINUTES
16 Step-Ups
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks
1:00 Rest
AMRAP x 5 MINUTES
16 Step-Ups
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks
*Pick up where you left off each round
Finisher
Metcon (No Measure)
3 SETS MAX REPS
1:00 Single DB Curls
1:00 Single DB Press
-Rest as Needed b/t Sets