blog

Monday

CrossFit TW18 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

TABATA (:20 on / :10 off, 2 intervals at each…4:00 total)
Up Down
Alt. Fire Hydrant*
Jumping Squats
Ring Row

*Athletes will be on the floor in a table top position, knees and hands with flat back, and raise one bent leg up to the side and switch legs each rep.

Strength

Back Squat (7-5-3-7-5-3)

Back Squat @Light-Moderate

-Rest 1:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME
30 Thrusters (75/55)
20/15 Cal Bike
10 Burpee Pull-ups
20/15 Cal Bike
30 Thrusters

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.