blog

Sunday

CrossFit TW18 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND ON THE ROWER (focus on technique)
:30 Arms only
:45 Arms + Hips
1:00 ½ Slide
1:30 Full Strokes

Immediately into …

1 ROUND
5 Double Kettlebell Suitcase Deadlift + 50ft Farmer’s Carry
20 Russian Twists
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode back up)

Workout

Metcon (No Measure)

3 ROUNDS FOR QUALITY
500m Row
50m KB Farmer’s Carry (AHAP)
50 Russian Twists
50 Air Squats

-18:00 Time Cap-

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.