CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
4 Burpees
8 Strict Press w/ DB or Backpack/Object
8 Front Squat
8/8 Arm Rotations forward + back
15 Penguin Jumps
10 min cap
Workout
Metcon (No Measure)
8 Min Cap
Burping Fran in Bed:
42-30-18
Thrusters (Backpack or DB)
21-15-9
Burpees over Object
— 3 mins rest —
10 Min Cap
WFH Nancy:
5 rounds
15 DB Overhead Squats/ Backpack Front Squat (single arm if DB)
50 High Knees
— 3 mins rest —
8 Min Cap
STAY HOME Annie:
50-40-30-20-10
Double Unders/Penguin Jumps
Sit-ups
Metcon (No Measure)
1 round:
1 min Glute Stretch
1 min Pigeon Stretch
1 min Shoulder Stretch
1 min Childs Pose