CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS…
1 min Bike or Row
10m Bear Crawl Forward (slow & intentional)
10m Bear Crawl Backward (slow & intentional)
10m Inchworms to Push up
10m Broad Jumps
-10:00 Cap-
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row for Cals
P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Bike for Cals
P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching