CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
10min AMPAP…
10 Scap Push Up
10 Strict Press
1:00 Easy Row
8 Push Up to Down Dog
8 Push Press
1.00 Mod Row
6 Pike Push Up
6 Push Jerk
1.00 Hard Row
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk 60/40 (Rx+70/50)
*15 Cal Row After Every Set
-15:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads