CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min AMRAP…
350/250m – Bike (Fast Pace)
20s – Tuck Hold
8 – RKBS 20/16
20s – Superman Hold
8 – DB Thruster (Light to Moderate)
100m – Run
20s – 1 Arm Plank
Movement Prep
Turkish Get Up Movement Prep
Workout
Metcon (AMRAP – Reps)
20min AMRAP…
3/3 DB Turkish Get-Up Per Side
15 DB Bent Over Row 15/10-12.5/7.5
15 Weighted Sit-ups 15/10-12.5/7.5
Max Unbroken Strict Dips Rings/Boxes
*Once your break on Dips you have to start a new round*
Finisher
Metcon (Distance)
8min AMRAP
IN TEAMS OF 3…
Max Meters on Bike
Alternate partners as follows
Partner 1 works on Bike
Partners 2 Runs 100m
Partner 3 Holds Plank (Elbows)