CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Bike/Row at easy pace
2 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike
*Hold bottom of squat until the last member has completed 2 rounds.
Weightlifting
Deadlift (5-5-5-5)
Build to Heavy set of 5 TNG
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift
Deadlift weight
Girls RX aim for 60kg-85kg
Guys RX aim for 85kg-125kg
*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads