CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min…AMRAP
30 Mountain Climbers
10 Alt Groiners
4 Broad Jumps
10 Bent over Row
10 Deadlifts
10 Good Mornings
10 Back Squats
10 Scap Pull Ups
Deadlift Prep…
5 Tempo Deadlifts
5 Paused Deadifts
5 Speed on the way up Deadlifts
Strength
Deadlift (Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 1-Rep Deadlift
(Score is Load)
Workout
16min Time Cap
C2B (assisted band)
Deadlift 85/55-70/50
400m Run / 500m Row / 1.45s Bike
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RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
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C2B (assisted band)
Deadlift 85/55-70/50
400m Run (bird boxes)
Optional Cool Down
Warm-up (No Measure)
90s Left Banded Hamstring Stretch
90s Right Banded Hamstring Stretch
1:00 Cobra Stretch
1:00 Child’s Pose