CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds..Midline
25m/EA OH DB Waiter Carry
25m/EA DB Suitcase Carry
7 Hollow Rocks
2 Rounds…Movement Specific
10 Band Face Pulls
10 Shoulder to Shoulder Taps
2 Wall Walks or 15s Pike Hold
4/EA Long to Side Sits
2 Rounds…Movement Prep
5/EA DB Walking Lunge
3/EA DB Step Ups
1-3 HSPU
WoD…
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes