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Deload engine

Crossfit SW18 – CrossFit Metcon Teams of 3 (20 min AMRAP) Max rower cals Sit ups off rower BB OH hold Metcon 3 RFT 40 synch squats (2 people working, 1 person hollow hold) 20 burpees (2 people working, 1 person hollow hold) 60 cal ass bike buy out

Engine

Crossfit SW18 – Ignite Metcon Pairs assault bike – 1 min on 1 min off x 6 Max cals 2 min ski erg/rower/burpee into 200 metre run x 5 rounds 4 rounds 40 metre max sprint shuttle Explosive chest throw x 4 Broad jump 20m

Engine

Crossfit SW18 – Ignite Metcon 12 min EMOM 60m down up shuttle 15 rot throw eachside 20/10 x 8 – 2 sets Burpee box jumps Goblet squats Pairs – 6 rounds 20m banded sprints each 15 banded rotations each

Engine

Crossfit SW18 – Ignite Metcon 5 rounds 20 metre prowler sprint 40 metre down up shuttle 10 press up 1 rope climb 30/15 x 3 Russian twist throws Side plank dips 30 on 30 off x 3 rounds Box jumps Walking press ups Broad jumps Burpee tuck tump

Skill day

Crossfit SW18 – CrossFit Warm-up Broad jump rebound 2 x 20m Banded KB swing 2 x 10 Weightlifting Snatch Technique Gymnastics Handstand technique Metcon 12 min EMOM Power snatch x 6 Wall walks x 3 Side plank rotations x 12 e/s

Engine

Crossfit SW18 – Ignite Metcon Every 2 mins x 5 20/16 cals assault bike Banded sprint 20m into 40m shuttle x 4 Explosive throw in x 4 Rotational throw x 20 e/s Hanging leg raise x 10 Assault bike sprint x 12 – 20/20

Engine

Crossfit SW18 – Ignite Metcon Pairs – Both complete each Row 500m 30 med ball squats Row 400m 25 med ball squats Row 300m 20 med ball squats 40/20 x 4 Burpee Down up shuttle Pairs – 30/30 x 5 Box jumps Bear crawl