CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – Up-Downs
*Both movements = 1 Set
Strength
Metcon (Weight)
PUSH X PULL STRENGTH
4 SETS
:30 Max DB Floor Press (R)
:30 Max DB Floor Press (L)
:30 Max DB Bent Over Row (R)
:30 Max DB Bent Over Row (L)
-Rest 1:30 b/t Each Set-
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
10 DB/KB Swings
10 Up-Down
10 DB Bent Over Rows
-Rest 3:00-
Metcon (Time)
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Core
Metcon (No Measure)
5 SETS
:30 Flutter Kicks
:30 Superman Hold