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Friday

CrossFit TW18 – CrossFit

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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)

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