CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 V-Ups
8 Air Squats
6 Push Press w/ empty barbell (or DBs)
4 Bodyweight Kang Squats*
*Kang Squat- Goodmorning + Squat + Goodmorning + Stand
Strength
Metcon (No Measure)
3 Giant Sets
5x 30 secs Max Reps
– DB Sumo Deadlift
– Bent over Row (each side)
– DB Overhead Hold (each side)
Workout
Metcon (No Measure)
10 mins:
50-40-30-20-10
Single DB Deadlift
Line Hops (back and forth = 1 rep)
2 mins rest
10 min AMRAP:
16 Shoulder to Overhead (8/8)
12 Overhead Lunge (6/6)
8 Goblet Squat
Metcon (No Measure)
ABS!
Every 3 mins for 3 sets
– 10 Situps
– 20 Crunches
– 30 Russian Twists