CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (3 Rounds for distance)
ON A 30:00 RUNNING CLOCK*
10:00 Max Distance Run
10:00 Max Distance Bike
10:00 Max Distance Ski or Row
*60-70% EFFORT for each interval. High but sustainable pace.
B. NC60
Warm-up
Warm-up (No Measure)
FBB Warm-up…3 Rounds, Increasing Effort Each Round
1:30 Row or Bike (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-plant leg)
20 Hollow Flutters (1L / 1R = 1 Rep)
10 Double Russian KB Swing (light)
:30 Double KB Front Rack Walk (controlled and steady!)
(15:00 Cap on General Warm-up)
Workout
Metcon (AMRAP – Reps)
ON A 25:00 RUNNING CLOCK…
25 Burpee Box Step-Over (24/20)
50 Cal Bike
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then…
Max Cal Row in Remaining Time
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
NO ADDITIONAL WORK!