CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings
*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…
Strength
Clean (8×1)
CLEAN COMPLEX
EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest single rep.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift 70/50 (Rx+100/70)
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies