CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE
-THEN-
2 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats
**5 MIN CAP on the 3 Rounds**
Workout
Back Squat (5 RM)
On a 20min running clock build to 5 Rep max…
Rest at least 5min before sprint test.
NCFIT Baseline – Sprint (Calories)
AMRAP x 2 MINUTES
Max Calorie Bike
Optional Cool Down
Warm-up (No Measure)
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)