CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
9min…30s Work 15s Rest
3 Rounds…
30s Bike / Row
30s Scap Push Ups
30s Down Ups
30s Push Ups to Down Dog
Skill
7.30min…30s Work 15s Rest
1 Round…
30s Single Under
30s Single Under High Jump
30s Penguin Jumps
30s Single Single Double
30s Double Under
3min – DU Practice
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Accessory
8 min…
4 Rounds…
30s DB Bent Over Row
30s Plank
30s Fast SUs or DU Practice
30s Push-ups
*For both the BOR and Push-ups, use a controlled tempo.
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Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
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Scaling…
Newer Athelets – Half Reps
DUs – 1min/50s/40s/30s/20s
Run – Row 500/400m / 2min bike