CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Bike
5 Burpees
8 RKBS (workout weight)
8 Air Squats
8 Box Step Overs
8 Scap Pullups
Workout
Metcon (Time)
For Time – 40 Min Time Cap
Sunday Chipper:
100/80 Cal Bike / 2300/2000m row
90 Situps
80 Pushups
70 RKBS
60 Wallballs
50 Lunges
40 Burpees
30 Box Jumps
20 Jump Squats
10 Strict Pull-ups
KB – 24/16
Wallball – 9/6
Box – 24/20 Inch
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Bike or Walk, Easy
2:00 Foam Rolling Low Back
2:00 Calm Nasal Breathing