CrossFit TW18 – CrossFit
Warm-up
6min AMRAP…
30 SU / 20 DU
5 Scap Pull-Ups
3 Strict Pull-Ups/Ring PU
10s Chin Over Bar Hold
10m Low Butt Bear Crawl
Skill Work
10min Handstand Walking
30s Work 30s Rest
Handstand Walks for Metres
Partner Support HS Walks
Box Walk Arounds
Back To Wall Weight Shifts
Movement Prep
Bar Muscle Up Warm Up…
5 Kip Swings
5 Hips to Bar
1-3 Muscle Ups/Jumping
Scaling Progression are…
Chest to Bar
Jumping BMU
Metcon
Metcon (Time)
3 Rounds…
50 DU’s / 75 SU’s
20 DB Push Press 15/10 +22.5/15
50 DU’s / 75 SU’s
30s HS Hold (wall)
-Rest 1min Between…
3 Rounds…
10/8 Cal Row
20 Ring Rows
10/8 Calorie Row
10 Bar Muscle-Up/Jumping
*Complete all three sets then on the final set, rest 1:00 and move into the second three sets.