CrossFit TW18 – CrossFit
Warm-up
FLOW MOVEMENT WARM-UP
6:00 “RUNNING” CLOCK
High knees
Butt kickers
Lunge with twist
Duck walks
Bunny hops (hands behind head in a squat position – small hops forward)
Single leg hops forward
Toe raise walks
Heel raise walks
Metcon
Metcon (3 Rounds for time)
EVERY 10:00 FOR 30:00 COMPLETE…
FOR TIME
1000/800 Row
40 Sit-ups
30 Burpee
*Score is time to complete all work within 10:00. Start new round at each 10:00 mark.
Core
3 SETS
1:00 Tuck Hold
30s Side Plank
30s Side Plank
30 Bicycle Crunches