CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike (EZ → MOD → HARD)
Then…
AMRAP x 5 MINUTES
10 Alt. Lunges
5 Controlled Shoulder Kips (keep the swing tight)
10 Med Ball Ground 2 OH
5 V-ups or Tuck-ups
Then…
2:00 Additional Squat Prep…
10 Bootstrapper Squats (slow and controlled)
:30 Bottom of Squat Hold (open ankles, hips, quads)
10 1+¼ Squats (1 full squat, then up/down ¼ then up)
Workout
Metcon (Time)
WZA ONLINE QUALIFIER
Week 2
FOR TIME*
150 Wall Balls 9/6
75 Toe To Bar
-20:00 Hard Cap-
*Work can be completed in any order and broken up by athlete in any way.
**10’/9′ for M/F
WZA Adjusted Version:
FOR TIME
100 Wall Balls
50 Butterfly Weighted Sit Up
-20:00 Hard Cap-
*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.
**10’/9′ for M/F
Metcon (Time)
Adjusted
FOR TIME
100 Wall Balls
50 Butterfly Weighted Sit Up
-20:00 Hard Cap-