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Friday

CrossFit TW18 – CrossFit

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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

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