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Sunday

CrossFit TW18 – CrossFit

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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

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