CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Skill session is meant to be exposure not ‘max effort’ tests. Practice these skills and focus on high quality reps. In the workout, no more than 1:00 on any station and choose a DL weight that is heavier than you’d normally pick!
Warm-up
Warm-up (No Measure)
8min…
100m Jog
5/5 Alt DB Single Leg RDL
5/5 DB Thrusters
10 Up-Down Tall Box Step-Ups
20s Hollow Hold
Skill
Metcon (No Measure)
8 min EMOM…
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Movement Prep
Deadlift & Wall Ball
Prep & Loading…
Workout
16min: Metcon (AMRAP – Reps)
3 SETS (4min ON / 2min OFF)
200m Run
20 Box Jump Over 24/20
20 Wall Balls 9/6-7/5
Max Deadlifts 125/85-80/50