CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 PVC Pass Through Lunge
10 Scap Pullups
10 Alt Squat Thoracic Rotation
2 Rounds
5 PVC Push Jerk
5 PVC OHS
10 Kip Swings
Strength
Stretch Prior Squat…
10 Push-up to Pike-up
10 Alt. Spiderman Lunges
10 T-spine Rotations
Movement Recap…
Common Mistakes
– Dropping Chest/Torso
– Caving at Knees
Entire class performs on coach que.
5 Back Squats (Focus Breathing)
5 Back Squats 32×1 Tempo
5 Back Squats 30×1 Tempo
If chest drops alternative is to use a box squat to keep chest up.
15min: Back Squat (3 Rep Max)
Back Squat
Start moderate and build to heaviest set of 3
Workout
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP…
10 Wallballs 9/6-7/5kg
15 Back Squats 70/50-50/35
350/300m Row 15/12cal Bike
Squat can come from ground or rack
Optional Cool Down
Warm-up (No Measure)
3 SETS
12 Barbell Bent Over Rows
(Moderate)
1:00 Hollow Flutter Kicks
(No Measure)