CrossFit TW18 – CrossFit
Warm Up
Metcon (No Measure)
2 Rounds of Holte
Strength
Metcon (No Measure)
3 Rounds…E3MOM
Max Effort Inverted Rows (W-M-C)
Max Effort Chin Ups
10-15 Reverse Grip Pulldowns
Conditioning
Metcon (No Measure)
EMOM – 5rds – 30min
Complete as follows 5rds of No 1 then move on to 5rds of No 2 and so on…
8/10/12 Push Up & Pull Up
8/10/12 Burpees & 5 Squats
8/10/12 T2B/T2R
8/10/12 Alt Pistols
2/4/6 Bar / Ring MU
2/4/6 HSPU
*Alternatives…*
Push Up to Push Up on knees
Pull Up to Ring Pull Up
T2B/R to Leg Raises
B/RMU to Jumping MU
HSPU to Seated DB Press