CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

1 ROUND…Focus on smooth pace on bike/rower!
1:00 Row
:30 Single Arm KB Front Rack Hold/Side
1:00 Bike
:30 Sit-Ups

Workout

Metcon (3 Rounds for reps)

3 SETS
1:00 Max Cal Row
1:00 DBL KB Front Rack Hold
1:00 Max Cal Bike
1:00 Max Sit-Ups

-Rest 2:00 b/t Sets-

Optional Cool Down

Warm-up (No Measure)

3:00-5:00 Yoga Flow/Mobility