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Thursday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Bike/Row at easy pace

2 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike

*Hold bottom of squat until the last member has completed 2 rounds.

Weightlifting

Deadlift (5-5-5-5)

Build to Heavy set of 5 TNG

Workout

Metcon (Weight)

EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift

Deadlift weight
Girls RX aim for 60kg-85kg
Guys RX aim for 85kg-125kg

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads

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