CrossFit TW18 – CrossFit
Warm-up
In Pairs P1 Rows while P2 does Movement…
25s Work – 5s Change Over
25s 6/4 Cal Row – 25s Air Squat Hold
25s 6/4 Cal Row – 25s Active Bar Hang
25s 6/4 Cal Row – 25s Air Squats
25s 6/4 Cal Row – 25s Ring Rows
25s 6/4 Cal Row – 25s Step Ups
25s 6/4 Cal Row – 25s Jumping Pull Ups
25s 6/4 Cal Row – 25s Box Jumps
25s 6/4 Cal Row – 25s Kipping Swings
Strength
Squat Prep…
10/per Leg Hamstring Floss
10/per Leg Banded Samson
10-15s Hold Banded Front Rack Stretch
Initial loading perform a set of 5 Front Squats
Front Squat (EMOM x 10 MINUTES 3 Front Squats (moderate-heavy))
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
10 Front Squats 42.5/30 (Rx+60/42.5)
15 Pull-ups
20 Box Jumps (24/20)
– kipping only! No butterfly!
– Movements should be done quick if not unbroken with the pull ups being broken up into 2-3 sets.