CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
15 SETS
500m Row @ 5K PR Pace
-Rest 1:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
Partner 400m Jog w/ MB pass
Into…
6 ROUNDS (3 rounds per partner)**
10/8 Cal Bike
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges
**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups
Workout
“FROZEN ROPE” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean (45/35)|(25/15)
2 Rope Climb
Cool Down
Warm-up (No Measure)
NOT FOR TIME
400m Walk as a Group*
*Calm nasal breathing only
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME @ 90% EFFORT
50 TTB
50 HSPU
50/35 Cal Bike
50 DB Box Step-overs (70/50)|(24/20)
50 DB Suitcase Lunges (70/50)