CrossFit TW18 – CrossFit

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Warm-up

1 min/es Subscapular Smash
2 Rounds…
10 Shoulder Extension
10 Lat Pulls
10 Face Pulls
2 Rounds…
4-8 Pull Ups

Strength

10min: Weighted Pull-ups (5 Sets 3 Reps Weighted)

Alternatives…
Weighted Pull Up
Weighted Neg Pull Up
Negative Pull Up
Banded Negative Pull Up

EMOM

Metcon (2 Rounds for reps)

Tabata…
DB Side Raises 10/5kg
Burpees

EMOM…12min – 4 Rounds
40s Handstand Holds
40s Dips
40s T2R
*only count the T2R*

EMOM….12min – 4 Rounds
40s Bar Muscle Ups
40s V-Ups
40s Ring Dip Holds
*only count the BMU*