CrossFit TW18 – CrossFit
Warm-up
EMOM x 8
Min 1: 10 Scap Pull-ups + 10 Hollow Rocks
Min 2: 8 Up Downs + 8 Step Overs
Pull Up Progression:
10 Kip Swings
8 Big Kip Swings
6 Kipping Pull-ups
4 Kipping Chest to Bar
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Sets
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups
-Rest 1:00 b/t Sets-
*Pick-up where you left off at the end of each set. Score is total number of rounds.
Core
3 SETS
30s V-Ups
30s L Side Plank
30s R Side Plank
30s Russian Twist
30s Hollow Hold
30s Rest