CrossFit TW18 – CrossFit
Warm-up
AMRAP x 10 Minutes
1:00 Bike or Row
5 Inch Worms + Down Dog
10 Double DB RDL
5/5 SA Half Kneeling Strict Press (hold other DB in Front Rack)
Skill Work
EMOM x 10 MINUTES
Min 1 — 5-8 Reps of HSPU or HSPU Skill*
Min 2 — Moderate Pace Row or Bike
*Advanced athletes should practice HS Walk or Free Standing Hold
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
60 Walking Lunges
40 Slam Ball** 12/5-8 (Rx+15/9)
10 HSPU (Rx+20 HSPU)
**Plate GTOH 15/10 (Rx+20/15)