CrossFit TW18 – NC30
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-