CrossFit TW18 – CrossFit
Warm-up
3 Rounds… 3 Rounds…
8 Ring Rows 8 Push Ups
8 KBSR 8 Hollow Rocks
8 KBSA 8 Pull Downs
Strength
8min: Weighted Pull-ups (4 x 6 Weighted Pull Ups)
Complete a set every 2min
Weighted Pull Up
Weighted Neg Pull Up
Band Neg Pull Up
Skill Work
4 Rounds…35sW45sR
10s – Front Support Hold (High Push Up)
10s – Half Up Hold
5s – Walk To Wall
10s – Handstand Hold (Toes on Wall)
…Rest 2min…
EMOM – 8 min Practice – The Kick Up to Handstand
1) Partner Assisted Wall Kick Up
2) Unassisted Wall Kick Up
3) Partner Assisted Freestanding Handstand
4) Unassisted Freestanding Handstand
Alternative Movements if Kick Ups are not an option:
1) 30s HS Box Holds
2) 30s HS Box Walkouts
3) 30s Wall Walk Holds
4) 30s Wall Walks
…Rest 4min…
EMOM
10min: Metcon (No Measure)
4-6 T2R (8-12 per min)
2-5 Bar MU (4-10 per min)
*Work on efficiency, break up sets in two rounds per min every 30s*
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run