CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 min mod pace bike ride followed by…

2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump

Into…

2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

*Week 4 of Squat Cycle. Heavier than the previous week’s 5×3.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squats 30/20 (Rx+42.5/30)
9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY
5:00 Slow Pedal on Bike