CrossFit TW18 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES
:30 Bike (Mod effort)
5/5 Single Arm DB Deadlift
5 Up-Downs
5/5 Alt. V-ups

Workout

Metcon (5 Rounds for reps)

5 SETS (:30 ON/:30 OFF)
:30 Max Cal. Bike
-:30 Rest-
:30 Max Sit-Ups
-:30 Rest-
:30 Max Alt. DB Snatch
-:30 Rest-

Optional Finisher

Metcon (No Measure)

2-3 SETS
20 Alt. Plank Dumbbell Slides
10/10 Bodyweight Bulgarian Split Squats
20 Hollow Rocks