CrossFit TW18 – 360 QuickFit (Ladies Only)

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Warm-up

12min: Metcon (No Measure)

EMOM – 3 Rounds

30s, 40, 50s

Minute 1 – Walking Lunges
Minute 2 – Slam Ball Burpees
Minute 3 – Sled Push
Minute 4 – Battle Ropes

7 min: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder 1,1,2,2,3,3

Wall Ball
Ring Rows
Sit Ups

360 Core

3 rounds 20s work/10s Rest

Plank Hold
Side Plank Pulses
Russian Twists
Leg Raises
Ab Roll Outs