blog

Sunday

CrossFit TW18 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS
1:00 Bike (Easy Pace) → :45 Bike (Moderate Pace) → :30 Bike (Workout Pace)
15 Slam Balls
10 Up-Downs

Strength

Metcon (No Measure)

4 SETS FOR QUALITY
:30 L-Hang or Tuck-Hang
:45 Plank Hold
1:00 KB Farmers Hold (AHAP)

-1:30 Rest b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
10 DB Suitcase Deadlift (35/25)
10 DB Push Press
8/6 Cal Bike

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.