CrossFit TW18 – 360 QuickFit

View Public Whiteboard

Warm-up

2 ROUNDS
50m High Knees
50m Butt Kickers
10 Scap Push-Ups
5/5 Single Arm Ring Rows @2112
5 Jumping Pull-Ups

Metcon (No Measure)

EVERY 2:30 FOR 6 SETS
100m Row/Bike/Ski
100′ Farmers Carry KB or DB
14 Alt. Tuck-Ups or V-Ups

3 SETS
10/10 Single Leg Glute Bridge-Ups
10 Banded Lat Pull Downs
10 DB Bent Over DB Fly

-Rest as needed b/t sets-