Wednesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End…

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
50 Mountain Climbers
50 Flutter Kicks

(Score is Rounds + Reps)

Full-Body Sweat Workout

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…
2:00 Cardio Choice
2:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit**

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…
1:00 Cardio Choice
1:00 Max Double Unders
50 Plank Rotations*
then in the remaining time…
Max Wall Sit**

*1 Rep Plank Rotation = Plank Down to Elbows and Back Up.
**Everytime you break, complete 2 Wall Walks.

(No Measure)

Finisher

Metcon (No Measure)

3 SETS
20 Single DB Curls
20 Single DB Behind Head Extensions
20 Hollow Rocks

-Rest as Needed b/t Sets-

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