blog

Monday

CrossFit TW18 – CrossFit

View Public Whiteboard

Workout

Metcon (No Measure)

Warm-up
12min Time Cap
1 Mile Run

6min – 3 Rounds – 30s No Rest
Up Downs
DB Suitcase Lunges
DB Curl to Press
High Knees

10min EMOM – 5 Rounds
MIN 1…
6 DB Snatch (R)
6 DB Push Press (R)
12 Ballistic Rows
MIN 2…
6 DB Snatch (L)
6 DB Push Press (L)
10 Plank Rows 5/5

Conditioning…
12min – 3 ROUNDS FOR MAX REPS
45s – DB Thruster
45s – 22s each Arm Rows
45s – Sumo Deadlifts
45s – Loaded Burpees
45s – Seated Bicep Curl
1min – Rest

Core…
5min – 3 Rounds – 20s/10s
Boat Hold Flutter Kicks
Alt. V-ups
into…
2 MIn
Plank Hold

Mobility…
4:30min – 1 Round 45s/10s
Left Groiner
Right Groiner
Left Pigeon
Right Pigeon
Double Quad

Cool Down…
20min Steady state Cardio
Light Jog
Bike Ride
Row

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.