CrossFit TW18 – CrossFit
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