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Monday

CrossFit TW18 – CrossFit

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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

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