CrossFit TW18 – CrossFit
Warm-up
3 Rounds on the 2:00…
1:00 Shuttle Run
4 Downs-Ups
4 Push-Ups
4 Tuck-Ups
*Rest Remainder of 2:00
Movement Prep
10min Prep Work
Rope Climb Review
– J-technique
– Spanish Wrap
Scaling Options:
10 Rope Climbs
15 Rope Stands
20 Close Grip Pull Ups
25 Ring Pull Ups
Metcon
20min: Metcon (AMRAP – Rounds and Reps)
250m Row/Ski/Bike
40 Slam Balls / GTOH
20 Burpees
250m Row/Ski /Bike
10 Rope Climbs
250m Row/Ski/Bike
20 Burpees
40 Slam Balls / GTOH
250m Row/Ski/Bike
Alternatives…
” Slam Balls – 15/12
” GTOH – 20/15
” Burpees – Up-Downs – 10 Reps
” Rope Climbs 5min Time Cap
” 15 Rope Stands
” 20 Close Grip Pull Ups
” 25 Ring Rows
Core
Max Effort Plank (Time)
Max Effort Plank