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Thursday

CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

TABATA
8 SETS (:20 ON / :10 OFF)*
Single Unders or Double Unders

Into…

3 ROUNDS
10 KB Front Rack Reverse Lunges
10 Med Ball Thrusters

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips (3111) or Ring Dips (3111)
:30 L-Hang Hold
15 Tempo Banded Face Pulls (2111)

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 SETS, :20 WORK/ :10 REST
TABATA 1 – Push-ups
TABATA 2 – Hollow Hold
TABATA 3 – Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.

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