CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
:30 Running/Biking/Rowing/Ski (athlete’s choice)
5/5 Bodyweight Split Squats
10 Hollow Rocks
10 Alt. Bent Over DB Rows
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – :45 Cardio (Athlete’s Choice)*
MIN 2 – 5/5 DB Suitcase Split Squats
MIN 3 – 20 V-Ups/Tuck-Ups
MIN 4 – 20 Alt Bent Over DB Seesaw Row
*Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round…
Optional Finisher
Metcon (No Measure)
1 ROUND FOR QUALITY
2:00 Couch Stretch/Side
10 Cat/Cow
1:00 Banded Hamstring Stretch/Side