CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 KB Deadlift
10 Russian KB Swings
15 Jumping Jacks
20 Mountain Climbers
*Once the AMRAP is completed, 400m group run…keep everyone together, no one gets left behind.
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 12 MINUTES
200m Run
-Rest 1:30-
AMRAP x 12 MINUTES
4 Push-ups
8 KB Swing (53/35)|(35/26)
16 Double Unders
*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling*
*Focus on upper/lower back, lats and calves.