CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES
12 Air Squats + Max Plank Hold
(No Measure)
Saturday Squats
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
60 Tempo DB Front Squats *
*Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work.
(Score is Weight)
Metcon
Metcon (AMRAP – Reps)
5 ROUNDS FOR MAX REPS
1:00 – DB Goblet Squats
1:00 – Single DB Burpee*
1:00 – 2+2 HP Clean + Push Press
*Alternate Arms Each Rep
(Score is Reps)
Core
Metcon (No Measure)
3 Rounds
Inch Worm Reach and Hold (3 seconds) x 5
Side Crunches x 10
Tuck Rocks x 20
Seated Leg Lift Hold x 10-15 seconds