CrossFit TW18 – CrossFit
Warm-up
20 Cal Row/Bike
20 Up Down
20 DB Hammer Curl
20 Broad Jump
20 DB Shoulder Press
20 Mountain Climbers (each side)
20 DB Regegade Rows (Row – Row – Push Up)
Metcon
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups
MIN 2 — Cal Row or Bike
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges
MIN 2 — Cal Row or Bike
Core
3 SETS
20s Hanging L-Sit
20 Russian Twists
10 Back Ext