CrossFit TW18 – CrossFit

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Metcon (No Measure)

4 Rounds… 30s No Rest
Single DB Strict Press
Alt Mountain Climbers
Goblet Squats

34min Full Body Workout…
2min AMRAP…
Max Push-ups
30min EMOM…5 Rounds…
MIN 1 – 45s Alt Snatch
MIN 2 – 45s Max Hammer Curls
MIN 3 – 45s Max Strict Press
MIN 4 – R/L 20s e/l Split Lunge
MIN 5 – 45s Floor Press + Glute Bridge Hold
MIN 6 – 45s Cardio (Up Down/Mountain Climbers/High Knees/Burpees/Jumping Lunges)
2min AMRAP…
Max Half Downs + Knee to Elbow

3 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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