CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min…
8 Cal Bike/Row
8 Up-Downs
8 Double KB/DB Deadlift 15/10
8 Kip Swings
8 Push up into Downward Dog
Workout
Metcon (AMRAP – Reps)
20min EMOM:
Min 1: Max Effort Cal Bike
Min 2: Max Burpees
Min 3: Max T2B/T2R
Min 4: Max Hollow Rocks
Min 5: Max KB/DB Deadlift AHAP
Score is Calories, Burpees and Deadlift combined
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance