CrossFit TW18 – CrossFit
Warm-up
Partnered 40 Cal Row (Split as desired)
-Into-
3 Rounds Per Arm with a single dumbbell
7 SA High Pulls
7 SA Strict Press
20m OH Walk
*Repeat with other arm to complete round
SPECIFIC WARM UP
3 Rounds with movements progressing each round
10 BB Strict Press – 10 BB Push Press – 10 BB Push Press w/ Pause at top
10 Alternating Groiners – 10 Glute Bridges – 10 Up Downs
Metcon
Metcon (Time)
100 Push Press 42.5/25 (Rx+60/40)
*Everytime you break 10 Up-Downs
Accessory
3-4 Rounds
8/side Bulgarian Split Squat
20m Walking Lunge
12 Glute Bridge