CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5 MINS:
8 NARROW SQUAT
8 SUMO SQUAT
8 PUSHUP TO DOWNWARD DOG
:20 OVERHEAD HOLD
Strength
Metcon (No Measure)
EVERY 2 MINS X 6
– 10 DB BACK SQUAT
– 10 DB FRONT SQUAT
– 10 AIRSQUAT
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
1 DB Hang Squat Clean
1 DB Thruster
30 Double Unders
2 DB Hang Squat Clean
2 DB Thruster
30 Double Unders
Add 1 rep to DB movements per round (alternate hands each rep)
Metcon (No Measure)
SKILL METCON: 8 mins
10-9-8-7-6-5-4-3-2-1
Pike Pushups
Pushups