CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
250m Row (Stays the same)
7 Squats → Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Ring Support → Dip Negative
7 Scap Pull-ups → Chin-ups → Pull-ups
7 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (No Measure)
EMOM x 24 MINUTES*
MIN 1 – Row for Cals
MIN 2 – Up-Down Box Jump (24/20)
MIN 3 – KB Farmer Carry (AHAP)
MIN 4 – Sit-Ups (GHD Optional)
*:45 work / :15 rest for all movements
Optional Finisher
Warm-up (No Measure)
“RUMP PUMP”
3 SETS
25 Glute Bridge-ups
into…
1:00 Glute Bridge-up Hold
-Rest as Needed b/t Sets-