CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
WITH A 10 MINUTE RUNNING CLOCK..
200m Run
-then-
2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles
-then-
2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups 15/10 (Rx+22.5/15)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups
-24:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up