CrossFit TW18 – CrossFit
Warm-up
10 Min AMRAP
0:00-5:00
8 Cal Bike
4 Push Up to Down Dog
8 Push Press (Barbell)
5:00-10:00
8 Cal Bike
4 Up Downs
8 Push Jerks (Barbell)
Warm Up Part 2
Line Drills 50’ for each…
Frankenstein walk → Walk heels only
Quad Walk → Butt Kickers
High Knees → Power Skip
Jog 100m → Run 100m
Metcon
Metcon (Time)
EACH EFFORT FOR TIME
4 ROUNDS FOR TIME
4 Burpees
10 Push Jerk 42.5/30 (Rx+60/42.5)
100m Sprint
-Rest 2:00-
3 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint
-Rest 2:00-
2 ROUNDS FOR TIME
4 Burpees
10 Push Jerk
100m Sprint