CrossFit TW18 – CrossFit
5min Brief…
Athlete Goal…
Consistency in building strength in Pull & Push Movements
Athlete Focus…
Controlled Movements
Time…
45min Warm Up/Strength/Workout
Warm-up
20s On 10s Off
2 Rounds…
Kip Swings
Burpees
Ring Rows
Strength & Conditioning
Metcon (No Measure)
7min …4 Rounds
35s On 15s Off
Strict Pull Ups
DB Seated Press 15/10-10/5
14min…4 Rounds
35s On 15s Off
Neg Pull Ups
DB Upright Row 12.5/10-10/7.5
Straight Arm Pulldowns
DB Front 2 Side Raise 7.5/5-5/2.5
Conditioning
Metcon (No Measure)
20min EMOM…
5 Rounds…
Min 1 – 45s(15) Band Pulls Downs
Min 2 – 45s(150m) Sprint (15-10 Burpees)
Min 3 – 45s(14-10)T2R
Min 4 – 45s(200m) Row