CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min
2 Rounds…Tabata
Mountain Climbers
DB Hang Muscle Clean
Groiners
DB Hang Power Clean
Hollow Rocks
DB Hang Squat Clean
Lumbar Hold
Alt DB Lunges
15min
Skill Warm Up…
5 False Grip Ring Row + Transition
5 Banded Hips to Rings
5 Banded Hips to Rings + Transition
5 Big Kip Swings
3 Hips to Rings
3 Jumping Muscle Ups
1-5 x Muscle Ups
Prep For Metcon
‘Please Dont Drop The DBs…’
Ring Muscle Up – Or Progression
DB Hang Power Clean – Build to Workout weight
RX+ RX SC
22.5/15-15/12.5-12.5/10
Workout
Metcon (AMRAP – Rounds and Reps)
20min AMRAP…
6 Ring Muscle-Ups
18 DB Hang Power Cleans
36 DB Forward Lunges
(Score is Rounds + Reps)