CrossFit TW18 – CrossFit
Skill
Warm Up
8min…
10 Face Pulls Black/Red Band
10 Straight Arm Pull Downs
10 DB Front Raises 12.5/7.5
10 DB OH Lunges
10 In & Outs
15s Max Effort Bike
Skill & Conditioning
9min…
30s Work 15s Off – 4 Rounds
30s Pull Ups / 1-2 Rope Climbs (focus on descent)
4-8 e/s Pistols/Box/Band
30s Wall Holds / HS Holds
Workout
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
KB Weight- 20/16-24/20-28/24
SC – RX
2 – 6 Wall Walks
6 – 10 Strict Chin Ups /Band
4 – 6 Left Arm RKBS
4 – 6 Right Arm RKBS
6 – 8 AKBS (Overhead)
4 – 6 Left Arm KB Clean & Press
4 – 6 Left Arm KB OH Lunge
4 – 6 Right Arm KB Clean & Press
4 – 6 Right Arm KB OH Lunge
…1min Break…
Core – 3 Rounds…
20sOn 10sOff
T2R / T2B / HAH
Knee Raises
Toes to Post
Hollow Hold