CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min…AMRAP
P1…
10 Alt Groiners
10 Alt Supermans
10 Cossack Squats
P2…
Bike/Row

Strength

20min: Back Squat (Baseline Strength – Build to 5RM)

Conditioning

NCFIT Baseline – Sprint (Calories)

AMRAP x 2 MINUTES
Max Calorie Bike
**Last Seen 9/27/19

Strength

Metcon (No Measure)

Back Strength:

4 Rounds

15 DB Bent over Row 15/10kg
15 Straight Arm Pulldown
10 Ring Rows