CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1ROUNDS
:45 Row
10 Alt. Groiners
10 Glute Bridges
:30 Shoulder Taps
THEN…
2 ROUNDS
5 Inchworms + Push-up
8 Slamball Deadlifts
8 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold
Extended Warm-up
Deadlift (3-3-3)
3-3-3
Tempo Deadlift (30×1)*
*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
8-6-4-2-4-6-8
Deadlift 80/60 (Rx+120/80)
*After Every Set Complete…
8 Handstand Push-ups (Strict Optional)
16 Plate GTOH 15/10 (Rx+20/15)
(Score is Time)