CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS…
20 Arm Circles Forward
20 Arm Circles Back
:30 Doorway Stretch (L/R)
AMRAP x 8 MINUTES
20 Shoulder Taps
5 Push Up to Pike
:20 Pike Hold
7/5 Cal Row 5/3 Cal Bike
20 Mountain Climbers
5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*
*May progress to Rows in the top of the Push Up as desired by the athlete.
4 DB Seated Press
2 Renegade Rows
4 Pike Push Ups Tripod
2 Renegade Rows
4 Pike Push Up Toes
2 Renegade Rows
2 Negatives
2 Renegade Rows
2 Strict HSPU
2 Renegade Rows
4 Kipping HSPU
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 8 MINUTES
15/12 Cal Bike
10 HSPU
10 Renegade Rows 10/5 (Rx+15/10)
-Rest 2:00-
AMRAP x 8 MINUTES
12/10 Cal Row
10 HSPU
10 Renegade Rows 10/5 (Rx+15/10)
*Renegade Row = Row L + Row R + Push-Up
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Child’s Pose
1:00 Saddle + Arm Cross (R)
1:00 Saddle + Arm Cross (L)