CrossFit TW18 – CrossFit

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Metcon (No Measure)

4 Rounds… 20s ON / 10s OFF
Single DB Strict Press
Alt Mountain Climbers
Goblet Squats

34min Workout…
2min AMRAP…
Max Push-ups
30min EMOM…5 Rounds…
MIN 1 – 45s Alt DB Snatch
MIN 2 – 45s Max DB Hammer Curls
MIN 3 – 45s Max DB Strict Press
MIN 4 – R/L 25s each Leg Split Lunge
MIN 5 – 45s Floor Press + Glute Bridge Hold
MIN 6 – 45s Cardio Movement
2min AMRAP…
Max Half Downs + Knee to Elbow

2 Rounds…20s On 10s Off
Russian Twists
Flutter Kicks
Left Side Plank Knee Raise
Right Side Plank Knee Raise

1 Round 45s On 10s Off
Right DB Side Bend
Left DB Side Bend
Right Hip Flexor
Left Hip Flexor


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