CrossFit TW18 – CrossFit
Skill Work
Metcon (No Measure)
Warm Up…
Holte Warm Up
Pull Up Strength…
10min – EMOM
5 Rounds Increasing Work Time
Pull Ups (Any Variation)
Ring or Pull Up Holds
*Increasing work time as follows*
(20s-25s-30-35s-40s)
Shoulder Stability & Mobility Work
8min – EMOM
4 Rounds – 30s Work 30s Rest
Handstand Holds (Any Variation)
Alt Banded Pistol Mobility (Choose Band)
*Challenge Yourself*
Core & Shoulder Strength
12min – EMOM
4 Rounds – 15s Work 15s Work 30s Rest
L-Sit/Knee Raise Hold – T2R/Leg Raises
Straight Arm Hold – Lateral Raises
ICE Holds – Transitions
*Small Weight Plates can be used*
WoD…
360 Pinky (AMRAP – Rounds and Reps)
8min:
10 Du’s
5 Burpees
1 Wall Walk