CrossFit TW18 – CrossFit
Warm-up
8 Minute AMRAP
10/8 Calorie Row
25’ Filly Lunge (R arm)
25’ Filly Lunge (L arm)
100m Run
Skill Work
Pull-Up Progression
30s Work/ 30s Rest
MIN 1 – Active hang from the bar. Lat’s/Scapula engaged, Hollow body, tight core.
MIN 2 – Scap Pull Ups
MIN 3- Kip Swing
Min 4 – Dynamic Kip
Min 5 – Dynmamic Kip + Knees Up
Min 6 – Single Pull Ups
5 min to practice kipping/butterfly progressions and prep for workout
Metcon
Metcon (Time)
40-30-20-10
KB Front Rack Lunge 16/12 (Rx+24/16)
15-15-15-15
Pull-up
40-30-20-10
Calorie Row**
**400-300-200-100m Run
20min Time Cap
Core
3 Rounds
10 Hollow Rocks
10 Star Toe Touches
10 Slow Scissor Kicks
10 Back Extensions
Rest 30 Seconds between rounds