CrossFit TW18 – CrossFit
Warm-up
3 Rounds (or 7:00)
20m Up-Down Broad Jumps
20m Shuttle Run
10 Shoulder Swings
8/8 SA KB Push Press
3 Rounds
10 Knee to Chest or V-ups → 7 T2B attempts → 5 T2B or Knee to Chest
10 Russian KB Deadlifts → 10 Russian KB Swings → 10 KB Swings
Metcon
Metcon (5 Rounds for time)
EVERY 4min x 5 SETS
15 Kettlebell Swing 16/12 (Rx24/16)
15 Burpee
15 T2B
Accessory
3 SETS
10 DB Chest Press
10 DB Chest Fly
10 DB Pull-Overs
10 DB Close Grip Chest Press
-Rest as Needed-
*Use 1 Weight and do all 40 reps unbroken.