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Monday

CrossFit TW18 – CrossFit

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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
_____________________________

RIPCORD (Time)

4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
_____________________
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

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