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Crossfit SW18 – Metcon

Metcon

10 mins technical work on toes to bar and pull ups

– 5 min technique practice on both movements

– 5 min EMOM

10 T2B + 5 pull ups/ring row

Deadlift (6-6-6-6)

Metcon

Accessory work:

3 sets no specific rest

Elevated reverse lunge x 6 e/s

SL glute bridge x 10 e/s

Suitcase carry x 20m e/s

Metcon

3 x 4min Tabata (20/10 x 8) 1 min rest between

A) bike + burpees

B) pull ups + thrusters (40/25)

C) ski + contra plank

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