CrossFit TW18 – CrossFit
Warm-up
6min Medball Volley Ball
2 Sets for Quality
10 KB DL
20 Plank and Tap KB (KB 1 foot out in front)
10 KB Goblet Squat
20 Alt Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
30/24 Calorie/Bike/Row
2/2 TGU
15 KB Sumo Deadlift High Pull 24/16
20 Alt. Step-Ups 24/20
400m
Accessory
3 SETS
20 Weighted Shoulder Lift-Offs
-Rest :20-
20 Hip Lifts
-Rest as Needed-