CrossFit TW18 – CrossFit

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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 KB Push Press
10 KB Goblet Squats
10 Russian KB Swings

– 1:00 Rest b/t Rounds –

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
40 Plate GTOH 15/10
40 Plate Lunges*
20 Toe to Bars

*Bear hug hold with plate. Athlete choice for forward or reverse lunge.