CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
6 Single DB Deadlift
2 DB Up-Downs
Strength
Metcon (No Measure)
EVERY 2:00 x 6 SETS
5/5 Single DB Upright Rows
6/6 Single DB Shoulder Press
7/7 Single Leg Glute Bridge-Up*
*7 Reps with L Leg Extended then 7 Reps with R Leg Extended
Workout
Metcon (No Measure)
AMRAP x 3 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 4 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs
-1:00 Rest-
AMRAP x 5 MINUTES
6/6 DB Snatch
8/8 DB Push Press
10 Up-Downs
(Score is Rounds + Reps)
Metcon (No Measure)
AMRAP x 1 MINUTE
Max Alt. V-ups
20 secs rest
AMRAP x 1 MINUTE
Max Hollow Rocks
20 secs rest
AMRAP x 1 MINUTE
Max Bicycle Crunch