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Tuesday

CrossFit TW18 – CrossFit

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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

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