CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS*
*Each round will progress in complexity, with the row building in intensity each time.
250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up → Ring Dip → Dip Negative
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – Strict Ring Dip or Bench Dip
1:00 – Box Jump (24/20)
1:00 – Toe to Bar
-Rest 1:00 b/t Sets-