CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
20/10 – 2 Rounds
Arm Circles/Push Up
Air Squat/Jump Squat
Mountain Climber/Jumping Jack
Bootstrappers/Groiners
into…
2 Rounds – 4 Reps per side
Deadlift
Hang Power
Push Press
Hang Snatch
Front Squat
DB Row
Russian Swing
Sit Up
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTE (Full round each arm)
8 DB Deadlift
6 DB Hang Power Clean
4 DB Push Press
1:15min Rest
AMRAP x 4 MINUTE
5 Hang DB Snatch R
5 Hang DB Snatch L
7 Front Squat
1:15 Rest
AMRAP x 4 MINUTE
5 Pusp UP
7 DB Row
9 Air Squat
1:15 Rest
AMRAP x 4 MINUTE
10 DB Russian Swings
15 Sit Up
1:15 Rest
AMRAP x 4 MINUTE (Full round each arm)
8 DB Deadlift
6 DB Hang Power Clean
4 DB Push Press
Core
Metcon (No Measure)
3 SETS for Quality
10 Side Plank Crunch
10 Skydrivers
10 Hollow Body Crunch
10 Bent-over Reverse Crunches