CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
1 Set 8 Rep – Light Weight
2 Set 5 Reps – Moderate with Pause at Start Position
2 Set 5 Reps – Moderate Heavy with Pause at Top Position
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry 24/16 (Rx+32/24)
into…
5 SETS
7 Deadlift 80/55 (Rx+110/80)
27 Double Unders
into…
200m Single Arm KB Farmer Carry
24/16 (Rx+32/24)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs