CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rds…
250m Row
10 PVC Pass Throughs
10 PVC OH Squats
10 KB Glute Bridges
20s HS Hold or DB OH Hold

Strength

Initial Warm Up for OH Squat
3 sets 8 reps (Start with Bar)

Overhead Squat (10min EMOM – 3 Reps)

5min – Build – 3 Reps
5min – Keep Weight – 3 Reps

WoD…

Metcon (Time)

5 RDs FOR TIME
30 GTOH 20/15 (15/10)
20 Alt. Bear Hug Lunges