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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM 9 mins
– 20 Bootstrapper Squats
– 10/10 Alternating DB Deadlifts
– 8/8 DB Push Press

Workout

Metcon (No Measure)

For Time (8 min cap)
50 Burpees
50 Up-Downs

–3 min rest–

For Time (6 min cap)
30-25-20-15-10
Air Squat
Alt Lunges

–3 min rest–

For Time (12 min cap)
100 DB/Odd Object C&J
*EMOM (START 00:00, 5 BURPEES*

Metcon (No Measure)

Cool Down: 3 rounds

45 sec Pike Hold
45 sec Adductor Stretch
45 sec Hollow Hold

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