CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
Junkyard Dog
WoD 1
10min: Metcon (No Measure)
Partner EMOM – 10 Mins 24/16
Min 1 – P1 – 15 RKBS /P2 – HS Hold or Wall Walks
Min 2 – P2 – 15 RKBS / P1 – HS Hold or Wall Walks
…….
Rest 3 Mins
WoD 2
20min: Metcon (AMRAP – Rounds and Reps)
Partner CINDY
5 Pull Ups
10 Push Ups
15 Air Squats
Partner 1 completes one full round whilst partner 2 rests.
Scale PU for Ring Rows or JPU. No Bands today.
Push ups on knees.
Air squats should be parallel. Use a wall ball if necessary to keep yourself honest.
WoD 3
Metcon (Time)
10 x 200m Med Ball Sprints Relay Style