CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
2:00 Bike/Row/Run
Then …
2 ROUNDS
5 Side Plank Rotations/Side*
10 Russian Kettlebell Swings
15 Glute Bridge-Ups
Workout
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
:45 Side Plank (R)
15 American Kettlebell Swings
:45 Side Plank (L)
-14:00 Hard Cap-
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Max Single Arm KB Strict Press (R)
:30 Rest
:30 Max Single KB Strict Press (L)
:30 Rest
:30 Max Single Arm KB Upright Row (R)
:30 Rest
:30 Max Single Arm KB Upright Row (L)
-Rest 1:00 b/t Sets-