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Wednesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

-1:00 Rest

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees

Strength

Metcon (No Measure)

EMOM x 5 MINUTES
:30 Max DB “Speed” Floor Press
:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 6 MINUTES
:30 Max Single DB Curls
:30 Max Single DB Overhead
Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Air Squats

-Rest 1:30-

AMRAP x 5 MINUTES
8 Alt. Hang DB Snatch
4/4 DB Push Press
8 Jumping Air Squats

Core

Metcon (No Measure)

20 Plank Shoulder Circles
:15 Hand Plank Knee-to-elbow (right leg)
:15 Hand Plank Knee-to-elbow (left leg)
15 Reverse Snow Angel
:15 Stretch Body Hold

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