CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats

Into…

3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

Metcon (Time)

5 ROUNDS FOR TIME (20 min cap)
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose