CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER AMRAP – 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch)
8 Alt Groiners
5 Scap Push Ups
5 Scap Pull Ups
PARTNER AMRAP – 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch)
5 BB RDL’s
5 BB Hang Muscle Cleans
5 BB Hang Power Cleans
Skill
10min…
Beginner (Needing foundational strength/skill)
10 Vertical Ring Rows
30s Scap Pull Up Hold
10 Banded Lat Pulldown
10 Kipping Swings
Intermediate (Has kipping pull ups down, close to a BMU)
10 Dynamic Swings
10 Kipping Pull Ups
Advanced (Has BMU’s and/or close to stringing reps)
10 Kipping C2B’s (Non-butterfly)
10 Kipping Hip to Bars
5 BMU’s (Press bar away to reset kip after each rep)
5min Workout Prep…
Barbell Loading etc
Workout
Metcon (AMRAP – Rounds and Reps)
7min AMRAP…
1-2-3-4…and so on
Bar MU (Scaled Assisted Bar MU)
2-4-6-8..and so on
Hang Power Clean 70/50-50/35
-Rest 3:00-
5min AMRAP…
Pick-Up Where You Left Off!
(Score is Rounds + Reps)