CrossFit TW18 – CrossFit
Skill Work
Metcon (No Measure)
Warm Up…2 Rounds
10 Lat Pull Through
10 Face To Victory Pulls
10 Ring Rows
10 Scapular Pull Ups
Pull Up Strength…E3MOM – 3 Rounds
Max Effort Weighted Chin Over Bar Hold
2 Weighted Negative Drops (4s)
10 Lat Pull Downs
Max Effort Ring Row
2min Max Effort
Strict Pull Up
(Banded to get maximum reps)
Calisthenics & Skill…
Core & Shoulder Strength…
7:20min 5x20sW30sR
Hanging L-Sit or Alt 1 Leg Out
DB Seated Shoulder Press (Heavy Strict) 12.5/7.5
Core Strength & Shoulder Stability…
7:20min 5x20sW30sR
Tuck Front Lever Hold (on floor hip up)
DB Straight Arm Hollow Fly Hold 5/2.5
10min 4x30sW30sR
30s Handstand Holds – Balance
30s Upside Down Deadlifts/Straight Leg Raise