CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds…20s On 10sOff
Shoulder Taps
Push-Up to Pike
DB Deadlifts
DB Up Downs
DB Step Ups
Skill
12min…30sOn 20Off
HS WALKING PROGRESSIONS
Beginners…
Box Pike Shoulder Taps
Wall Walk Shoulder Taps
Wall Kick Ups
Intermediate…
Wall Holds (Palm Lifts/Shoulder Taps)
Free-Standing Supported Walking
Advanced…
Wall Hold Shoulder Taps
Free HS Walking (Control + Distance)
Workout
29min: Metcon (AMRAP – Rounds and Reps)
E4MOM – 2 Rounds
4min – Run 800m
4min – AMRAP of…
3 Wall Walk
15 UB DB GTOH 15/10 (22.5/15)
…Rest 3min …
E2MOM x 8 MINUTES
2min – Run 200m
2min – AMRAP of…
2 DB Up-Down 15/10 (22.5/15)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
MOVEMENT ADJUSTMENTS*…
Wall Walk sub L-sit DB Strict Press.
800m Run sub Bike 2400m or Row 1000m
200m Run sub Bike 600m or Row 250m
DB Up-Down sub Up-Downs without DBs
DB Box Step-Up sub DB Forward Lunges or Front Foot Elevated Lunges