CrossFit TW18 – CrossFit
5min Brief…
Athlete Goal…
Build strength in Shoulders/Lats/Quads for Handstands/Pull Ups/Pistols
Athlete Focus…
Maintain Consistency in range of movement.
Total Time…
47min
Skill
Warm Up…
10 – Face Pulls
10 – Victory Pulls
10 – L/R Side Raises
10 – L/ R Front Raises
10 – L/R Side Chops
4 Rounds…30s On 10s Off
Part 1
Strength…
BB Inverted Row
DB Close Press 22.5/15
Pistol Negs (15s L/R)
Part 2
Stability…
HS Hold / Box HS Hold
Chin Over Bar Hold
Split Squat 10/5
Strength & Conditioning
Metcon (AMRAP – Rounds and Reps)
20min AMRAP…
10 – UB Wall Balls 9/6 7/5
10 – DB Snatches 22.5/15 15/10
05 – Burpees
10 – UB T2R
30 – DUs 60SU
02 – Chest 2 Floor & Wall