CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

20s On 10s Off – 5min
Thoracic Spine Rotations
Barbell Jefferson Curls
Good Mornings
Alt. Back Rack Reverse Lunges
Row/Bike/Ski

Strength

Demo Brace Technique

Deadlift (16min – E2MOM)

2 Options…
2 Rep Max (Build Weight)
Or
8 RDS of 8 Reps (40-60%)

Metcon

Metcon (Time)

10 RDs – For Time…20min TC

6 Lateral Burpees Over Bar
2 Deadlift
12/10 Cal Bike/Row/Ski

“Deadlift”
(Very Heavy, Athlete Choice)