CrossFit TW18 – CrossFit

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Metcon (No Measure)

Warm Up…
1 Mile Run

3 Rounds 30s No Rest
Jumping Jacks
DB Alt. Snatch
RDL Curl Press
Reverse Lunge into Knee Raise

3 Rounds…30min
1st Round…45s/15s
2nd Round…45s/10s
3rd Round…50s/10s
DB Kneeling Hammer Curls
DB Lying Skull Crushers
Open Close Push Up
Cross Mountain Climbers
DB Air Squats
DB Left Split Squat
DB Right Split Squat
Close Feet Squat Jumps
1st – 1min Burpee Knee Raise
2nd – 1:30min Shot Caller
3rd – 2min Thor Jump Squat Burpee
1min Rest

3 Rounds 20s/10s
In & Out Push Up
1 Arm Plank
Straight Leg In & Out Pike Push Up
Left Side Plank Knee Raise
Right Side Plank Knee Raise

1 Round 45s/10s
Left Standing Ham
Right Standing Ham
Alt Split Stretch


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