CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25ft Toe Walks
25ft High Knees
25ft Butt Kickers
25ft Side Shuffle Right
25ft Side Shuffle Left
25ft High Skips
2 ROUNDS
10 Alt Box Step Ups
20 Shoulder Taps
:20- :30 Pike Hold
2 ROUNDS
5 Box Jumps
:15- :20 Handstand Hold*
5 Pike Push-Ups
*For athletes not getting upside down- :30 Plank on hands
Skill Warm Up…
BEGINNER
Pike Hold/ Push-Ups, or Box Pike Hold/ Push-Ups
INTERMEDIATE
Handstand Push-Up Negatives
ADVANCED
Handstand Push-Up Negatives with a Press Up
-For athletes that want more of a challenge, they can add a deficit, or work on Strict HSPU out of the Negative (or both!)
Workout
Metcon (Time)
FOR TIME…25Min Time Cap
100m Run
10 HSPU*
10 Box Jump Overs (24/20)
200m Run
20 HSPU
20 Box Jump Overs
400m Run
30 HSPU
30 Box Jump Overs
600m Run
40 HSPU
40 Box Jump Overs
800m Run
*Athlete option for barbell Push Press through workout in place of HSPU 40/30kg – 30/20kg
(Score is Time)