CrossFit TW18 – CrossFit
Workout
Metcon (No Measure)
Warm-up
1 Mile Run
…Into…
2 Rounds 30s No Rest
High Knees
Butt Kickers
Jumping Jacks
Toe Taps
Strength…
10 Min EMOM
45s Max Front Squat + Lunge*
45s Max DB Floor Press**
*1 Rep = FS + Lunge L + Lunge R
**Hold Top of Glute Bridge-Up While Pressing
Workout…
4 Min AMRAP 3 Rounds
6 Up-Downs
16 Shoulder Taps
10 Lungesters*
…30s Rest Between Rounds…
*1 Rep = Single Side Reverse Lunge into Overhead Press
6min 4 Rounds 20s/10s
Push Up Knee Raise
Half Down Squat
OH Knee to Stand
Core…
4min Tabata 20s/10s 4 Rounds
Elbow Plank
Tuck Ups
Mobility…
TBC
Cool Down…
1 Mile Run