CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS
100m Jog
5/5 Single Arm DB Strict Press
10 Alt. Groiners
10 Slam Ball Deadlifts
20 Alt. Plank Shoulder Taps

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
400m Run
30 Mountain Climbers
20 Slam Balls
10 DB Strict Press

16:00 Hard Cap

Optional Cool Down

Metcon (No Measure)

3:00-5:00 Mobility/Stretch Session*

*Use bands and lacrosse balls to attack areas of concern