CrossFit TW18 – 360 QuickFit
Warm-up
AMRAP 5 Minutes
5/5 Single Arm Ring Row
8 Alt Step Ups – 8 Box Jumps ( 1/2 way through)
10 Med Ball Deadlifts
12 Hollow Rocks
12 Supermans
Metcon (Time)
45 Medicine Ball Squat Cleans
35 Box Jumps
25 Ring Rows
* Every Minute perform 3 burpees
16 Min Time Cap
360 Core
3 SETS
20 Slow Bicycle Kicks
Rest 10 seconds
20 Alternating Leg Lowers
Rest 10 seconds
10/10 Side Plank Hip Lifts
Rest 1 min Between Sets