CrossFit TW18 – CrossFit
Warm-up
AMRAP X 6 Minutes
100m Row
5/5 Single Leg RDL
5/5 Single Arm Russian KBs
5 Inchworms
20s Hollow Hold
Strength
Deadlift Review…
Grip to be used
Positioning – Straight Back
Elevate Bar – Mobility Restriction
Elevate You – Strengthening Your Depth
Deadlift (5-5-5-5-5)
Build to 10-25kg above workout weight
RX 80/50
RX+100/70
Metcon
Metcon (Time)
30-20-10
Deadlifts 80/50 (Rx+100/70)
60-40-20
Sit-Ups
(15min Time Cap)
Cool Down
30s Each Leg…
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch