Team WoD 31/08/19

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up WoD 1 Metcon (AMRAP – Reps) 3 Rounds – 2min Each Station (20s Transition) Station 1 – Cal Bike Station 2 –…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 8/6 Cal Bike 5 Burpees 8 RKBS (workout weight) 8 Air Squats 8 Box Step…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Bike (EZ → MOD → HARD) Then… AMRAP x 5 MINUTES 10 Alt. Lunges 5 Controlled Shoulder Kips…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 15 Jumping Jacks 10 Arm Circles 10 Arm Crosses 3 Wall Walks Skill Warm-up (No…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS (For quality) – 12:00 CAP 200m Jog 25m Walking Lunges 10 Single Leg KB Romanian Deadlift 5/5…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Decide on Row or Run for the Metcon 3 Rounds: Row 200m/Run 150m 10 Airsquats 10 Box Step Overs…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Junkyard Dog WoD 1 10min: Metcon (No Measure) Partner EMOM – 10 Mins 24/16 Min 1 – P1 –…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m class jog…take it slow! Then… LINE DRILLS! 25’ each… -Samson Stretch -Floor Sweepers -Inch Worms -Toy Soldier Kicks…

CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 On Bike or Row, Gradually increasing effort Then… 3-4 ROUNDS w/ Light DB (focus on solid movement) 7…