CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 EZ Pace on Bike or Row
Then…
2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat
Into…
2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*
Strength
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-
*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.
Record heaviest single rep.
5-5…Moderate
3-3…Moderate-Heavy
1-1…Moderate-Heavy+
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat 12.5/7.5 (Rx+15/10)
30 Up-Downs
-Hard Cap 8:00-