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Wednesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES
8 Goblet Lunges + 8 Single DB
Strict Press

Skill

Metcon (No Measure)

E2MOM x 8 MINUTES
:30 Side Plank L
:30 Side Plank R
:30 Max 1/2 Squat*
:30 Max Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
16 Step-Ups or Alt Lunge
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks

1:00 Rest

AMRAP x 6 MINUTES
16 Step-Ups
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks

1:00 Rest

AMRAP x 5 MINUTES
16 Step-Ups
16 Sit-Thrus
16 Burpees
:30 Squat Hold
:30 Tabletop Hold
:30 Jumping Jacks
*Pick up where you left off each round

Finisher

Metcon (No Measure)

3 SETS MAX REPS
1:00 Single DB Curls
1:00 Single DB Press

-Rest as Needed b/t Sets

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