CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Jumping Air Squats
5 Side Plank Rotations/Side*
10 Hollow Rocks
*In a side plank, with the hips stacked on top of one another, the top hand will extend up to the ceiling, and rotate down, in front of the body and under the torso, to the wall behind, and the back up.
Workout
Metcon (4 Rounds for reps)
4 SETS
AMRAP x 3 MINUTES*
10 Alt. DB Snatch
8 Up-Downs
6 Sit-Ups
-Rest 1:00-
*Reset to the start of the AMRAP each Set. Try to match score each Set.
Score is total reps every set.