CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK
2 Rounds
1:00 Bike
10 Tempo Push Up (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 Rounds
:30 HS Hold
:30 Inch Worms
:30 Burpee
1:00 Bike
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X 20 MINUTES
15/12 Cal Bike
15 DB Bench Press
3 Wall Walks
*For DB Bench, use flat bench or rest upper back on medball.
Metcon (No Measure)
BICYCLE CRUNCH HELL
10 ROUNDS
20 SECS ON/5 SECS OFF
MAX BICYCLE CRUNCH