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Saturday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS
:30 Up Down
:30 Lunge w/ Twist
:30 Kang Squats

Saturday Squats

Metcon (Weight)

4 SETS ON A 12:00 CLOCK…
1:00 Wall Sit
10 Goblet Lunge Squats*

*1 Rep = Forward Lunge R + Forward Lunge L + Squat.

-Rest as Needed b/t Sets-

Full-Body Workout

Metcon (AMRAP – Reps)

8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*

-2:00 Rest-

AMRAP x 6 MINUTES
8 DB Filly Lunges*
16 Alt. Jumping Lunges

*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.

-Rest 2:00-

8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*

(Score is Lowest Rounds of Reps)

Finisher

Metcon (No Measure)

2 Rounds
:30 Floor Press R
:30 Floor Press L
:30 Hollow Hold
:30 Tricep Ext
:30 Hammer Curl R
:30 Hammer Curl L
:30 Tuck Up

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