CrossFit TW18 03/10/2018

CrossFit TW18 – CrossFit

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Skill Work

Metcon (No Measure)

Warm Up…
Holte Warm Up

Pull Up Strength…
10min – EMOM
5 Rounds Increasing Work Time
Pull Ups (Any Variation)
Ring or Pull Up Holds

*Increasing work time as follows*

Shoulder Stability & Mobility Work
8min – EMOM
4 Rounds – 30s Work 30s Rest
Handstand Holds (Any Variation)
Alt Banded Pistol Mobility (Choose Band)

*Challenge Yourself*

Core & Shoulder Strength
12min – EMOM
4 Rounds – 15s Work 15s Work 30s Rest
L-Sit/Knee Raise Hold – T2R/Leg Raises
Straight Arm Hold – Lateral Raises
ICE Holds – Transitions

*Small Weight Plates can be used*


360 Pinky (AMRAP – Rounds and Reps)

10 Du’s
5 Burpees
1 Wall Walk


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