CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers Stretches*
20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)
10 PVC Pass-Thrus
10 PVC Overhead Squats
10m Slow Bear Crawl
10m Slow Inch-Worm
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES*
MIN 1 – HSPU Strict Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be specific based on athlete’s level of skill. Build weight on DL toward starting weight for workout.
Workout
Metcon (No Measure)
4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press
20 Sit-ups
*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.
GHD Sit-ups optional.
-16:00 Time Cap-