CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
:45 Alt. Knees to Chest
:45 Alt. Leg Swings
:45 Alt. Lunges
:45 Squat Jumps
1:00 Cardio
Saturday Squats
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – Tempo DB Front Squat (3111)
MIN 2 – Max Air Squat
MIN 3 – Max Wall Sit
(Score is Load)
Full-Body Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – :50 Max DB Thrusters
MIN 2 – :50 Max DB Front Rack Hold
MIN 3 – :50 Max Alt. Sit-Thrus
MIN 4 – :50 Max DB Hollow Hold
(Score is Load)
Core
Metcon (No Measure)
40 Hollow Body Bounce
10 Straight Body Ceiling-reaching Crunches
10 Hollow Body Side-to-side
10 Hand Plank Arch/Hollow