CrossFit TW18 – CrossFit

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Metcon (No Measure)

Warm Up…8min
2 Rounds-30s On No Rest
High Knees
Alt Groiners
Left Reverse Lunge Knee Raise
Right Reverse Lunge Knee Raise
Mountain Climbers
Left Split Squat
Right Split Squat
Push Up

6 Rounds-30s On 10s Off
Alt Goblet Lunge
Push Up to Reverse Crab Toe
Goblet Half Squat Get Up
Push Up Jacks
Goblet Squat
Goblet Cossack Squats

3 Rounds-20s On 10s Off
Cross Mountain Climbers
Plank Push Up + Arm & Leg Lift
Reverse Plank Hold
Left Side Plank Crunch
Right Side Plank Crunch

1 Round-40s On 10s Off
Left Laying Quad Stretch
Right Laying Quad Stretch
Left Chest/Shoulder Stretch
Right Chest/Shoulder Stretch


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