CrossFit TW18 – CrossFit
Warm-up
4 Rounds (10:00 Cap)
30s Jefferson Curl (light DB)
30s Piked Shoulder Taps
30s Single Leg Plank (alternate elevated leg each round)
30s Hollow Hold
Metcon
Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort
Cool Down
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound