CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1. 5 Rounds…20s/10s
Du’s
Down Ups
“Practice DU’s – Speed & Quality”
Skill Work
Metcon (No Measure)
Calisthenics & Skill…
2. Core & Shoulder Strength…
5 x 20sW20sR – 6.30min
Box Knee Raise Holds
DB Shoulder Press
“DB Moderate to Heavy Strict 15/10”
3. Core Strength & Shoulder Stability…
5 x 20sW20sR – 6.30min
Shoulder To Shoulder Leg Raised
Straight Arm Hollow Fly Hold 5/2.5kg Plate
4. Handstand Progression
5 x 30sW30sR – 10min
30s Handstand Holds
– Tight Core
– Balance
– Weight Shift
– Palm Lift
– Cross Shoulder Taps
30s Wall Walks (2-4)
Metcon
Metcon (No Measure)
5. Conditioning…
E3MoM x 5 Rounds…
1min Du’s
10-15 T2B / KR
6-12 Burpees over Target