CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Double Unders
into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats
Bodyweight Pump
Metcon (No Measure)
3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-
Full-Body Sweat Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit
75 DUs/100 SUs
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
5 SETS (:20 ON / :10 OFF)*
MOVT 1 – Single DB Curls**
MOVT 2 – Crossbody Mountain Climbers
*Both movements are 1 Set.
**Hold DB by both heads and curl from waist.