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Friday

CrossFit TW18 – CrossFit

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Conditioning

Metcon (AMRAP – Rounds and Reps)

Warm Up…
3 Rounds – 30s No Rest
Up Downs
Burpees
Mountain Climbers

Workout..
AMRAP 5min…
10 Weighted Deadlifts
10 Weighted Push Press
5 Up-Down Tuck Jumps

…2min Rest…then into…

AMRAP 8min…
10 Weighted Ground to Overhead
5 Burpee Over Object
50 High Knees

…2min Rest…into…

AMRAP 2min…
Max Effort Push Ups
(Incline/Decline/Flat/Knees)

Core…
2 Rounds..
1min Plank Hold
1min Plank Side to Side
25s Leg Raises
25s Crunches (Legs Up)

Stretch…
1 Round…40s/10s
Pigeon Left
Pigeon Right
Ham Left
Ham Right

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