CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Easy Bike
20 Alt. Groiners
20 KB Deadlifts
into…
2 ROUNDS
1:00 Moderate Bike
16 Alt. Lunge Steps (Bodyweight)
12 RKB Swings
into…
3 ROUNDS
:30 Hard Bike
8 Goblet Lunges
6 American KB Swings
Workout
Metcon (4 Rounds for reps)
4 SETS
2:00 Max Cal Bike/400m Run
1:00 KB Swing 20/12 (Rx+24/16)
1:00 KB Goblet Lunges
-1:00 Rest b/t Sets-
(Score is Reps)
Finisher
Metcon (No Measure)
3 Rounds
10 Straight Body Crunch
10 Knee Raise/6 T2B