CrossFit TW18 – CrossFit
Warm-up
AMRAP x 10
10 Shoulder tap push ups on DBs
8 DB Bent over rows
6/6 Single leg DB RDL
*Partner 1 Completes 1 round while partner 2 bike/row upping pace each round beginning with a moderate pace
Prep For Metcon
5min Double Under Practice
2 Rounds
10 Scap Pull Up
10 Band Pull Apart
10 Ring Row
Pull Up Review/Scaling
Metcon
Metcon (Time)
FOR TIME
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
10-10-10-10-10
Strict Pull-up
*100m Sprint after every full round