CrossFit TW18 – CrossFit
Warm-up
3 Rounds (Increase effort each round)
200m Run
15 Air Squats
10 DB Strict Press (Light)
5 Burpees
– 7 DB Front Squats (Focus on keeping the elbows high and full ROM)
– 7 DB Push Presses (Focus on timing and using the hips to drive the DBs up)
– 7 DB Thrusters (Focus on timing, connecting the two movements together, avoid crashing at the bottom of the squat, and cycling the reps)
Metcon
Metcon (3 Rounds for reps)
AMRAP x 8 MINUTES
200m Run
10 DB Thrusters 15/10 (Rx+22.5/15)
8 Box Jump Over 24/20
-Rest 1:00-
AMRAP 6 x MINUTES
100m Run
8 DB Thrusters 15/10 (Rx+22.5/15)
6 Box Jump Over 24/20
-Rest 1:00-
AMRAP 4 x MINUTES
50m Run
6 DB Thrusters 15/10 (Rx+22.5/15)
4 Box Jump Over 24/20
Accessory
3 SETS
13 DB Supinated Curl
13 DB Bent Over Row
13 DB Hammer Curl
-Rest As Needed b/t Sets-
*Reps must be done unbroken