CrossFit TW18 – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

TABATA
8 SETS, :20 WORK / :10 REST (2 sets at each movement)
Band Pull-Aparts
Banded Strict Press
Banded Hammer Curls
Kip Swings

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips (3111)
12 Tempo Hanging Knee Raises (21X1)
7 Strict Pull-ups or 5 Banded Pull-ups

Workout

Metcon (Time)

FOR TIME
18-15-12-9-6-3
Toes to Bar
Cals Bike