CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…
-In teams of 2 (need a light or moderate KB)
P1 → Bike @ EZ Pace
P2 → 10 Groiners + 10 KB Swings + 5/5 KB Clean (P2 is timer)
-then switch!-
P1 → Bike @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
-then switch!-
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Cal Bike
50-40-30-20-10
“Syncro” Walking Lunges
IF THE KB IS PUT ON THE FLOOR (during bike) = 10 SYNCHRO BURPEES
Whilst 1 person works on the bike, the other must hold 1 KB in FRONT RACK – they cannot switch arms until they next hold the KB.
The KB must be collected with 1 arm, and must be given with 1 arm.
(Score is Time)
Optional Finisher
Metcon (No Measure)
3 Sets:
“Hang in there partner”
P1: Hangs from the bar (active hang)
P2: 10 Knee Raises, 10 Russian Twists, 10 Bicycle Crunch
*IF P1 DROPS OFF BAR = 10 SYNCHRO JUMP SQUATS