CrossFit TW18 – NC45
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.