CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Movement Prep…
8 x Shoulder Press (half rep from overhead – stop at eye level)
8 x Shoulder Press (half rep from front rack – stop at eye level)
8 x Shoulder Press (full range)
10 x Push Press (coach cue – dip and drive)
-5 Front Squat
-5 Tempo Thrusters (30×2)
-10 Thrusters
Strength
15min: Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Prep…
Wall Balls
Thursters
C2B
15min: Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls 7/5 (Rx+9/6)
In the remaining time…
AMRAP of:
10 Thrusters 35/25 (Rx+50/35)
10 C2B Pull-Ups
(Score is Rounds + Reps)