CrossFit TW18 – CrossFit
Conditioning
Metcon (No Measure)
Warm Up…
2 Rounds…
10 Lat Pull Through
10 Pull Apart
10 Scap Pull Ups
10 Ring Pull Ups
6min Strength…
3 Rounds
4-6 Weighted Pull Ups
– Weighted Negatives
– Body weight Negs
– Band Assist Negs
6min Strength…
3 Rounds
1) Max Strict Pull Ups
– Banded Pull Ups
Straight into…
2) 15-30 Australian Pull Ups
– 5-10 Wide Grip
– 5-10 Medium Grip
– 5-10 Close Grip
EMOM…8min – 4 Rounds
1) 40s Pistols
– Banded Pistol (Thickness/Height)
– Foot Wrap Pistol (Hip Below Knee)
– Box Pistol (Height/Hip – Knee)
2) 30s Handstands
– Hip Tap
– Shoulder Tap
– Hand Lift
– Palm Lift
– Weight Shift
– Hold
EMOM…7.15min – 3 Rounds – 25s Work 20s Rest
1) Rings Front Support Hold
– Small Circles
– Solid Hold
2) Chin To Ring Hold
– Feet On Floor
3) Plank Side To Side
WoD…
Metcon (Time)
10min Time Cap…
21 Burpees
80 DU’s
15 Burpees
80 DU’s
9 Burpees
80 DU’s
*80 SU as per DU’s*