CrossFit TW18 – CrossFit

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Warm-up (No Measure)

Warm-up
10 min AMRAP

1:00 Bike/Row
10 Divebomb Pushups
10 Hollow to Arch kip swings
10 Tuck Jumps
5/5 Kneeling Single Arm DB press

Skill Prep

10:00 Skill Prep Session for Toe to Bar and Box Jump*

*Work on progression and scaling for TTB and efficiency in Box Jump

Metcon (AMRAP – Rounds and Reps)

CrossFit Open style WOD

AMRAP x 12 MINUTES
12 Push Press (RX 35/25)(RX+ 43/30)
12 Toes to Bar
12 Box Jump (24/20)

Metcon (No Measure)

FINISHER
CORE + POSTERIOR
2 SETS
Max Hollow Flutters in 1:00
Max Russian Twists in 1:00
Max Hip Thrusts in 1:00
-Rest as Needed-