CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES
10 Up-Downs + Max Good Mornings
into…
AMRAP x 1 MINUTE
Air Squats
(No Measure)
Skill
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS ON A 12:00 CLOCK…
10/10 DB Suitcase Split Squats
10/10 DB Bent Over Rows
(Score is Weight)
AMRAP x 8 MINUTES
1-2-3 and so on…
Single DB Thrusters
2-4-6 and so on…
Lateral Up-Down Over DB
-2:00 Rest-
AMRAP x 8 MINUTES
2-4-6 and so on…
Single DB Thruster
1-2-3 and so on…
Lateral Burpee Over DB
(Score is Rounds + Reps)
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back and Lats
(No Measure)