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Sunday

CrossFit TW18 – NC30

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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-

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