CrossFit TW18 – CrossFit
Warm-up
8min AMRAP…
20 DUs
10 Ring Rows
10 AKBS 20/12kg
5 Burpees
10s HSHold / Wall Pike Hold
Skill Work
12min EMOM 3 Rounds…
MIN 1 – 6-10 DB Renegade Rows*
MIN 2 – 20s Hollow Hold / 20s Lumbar Hold
MIN 3 – 30s DB Strict Press / HSPU
MIN 4 – 2/3x10s Kip Swings into Pull Ups
*1 Rep = Push-up + Row L + Row R
Workout
Metcon (AMRAP – Rounds and Reps)
20min AMRAP…
5 Strict or C2B Pull-Ups*
10 HRPU or 10 HSPU
ALT-15/12 Cal Bike
20/15 Cal Row
200m Run
*Athlete choice each round on Strict or C2B – HRPU or HSPU*
*Athlete should alternate each round between Bike/Row/Run*