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CrossFit TW18 – CrossFit

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Conditioning

Metcon (No Measure)

Warm Up
2 ROUNDS 30s On No Rest
Jumping Jacks
Mountain Climbers
Up-Downs
In & Outs
High Knees
Lumbar Raises

Workout…
6 Rounds 30s On 10s Off
DB Burpees / Row
Right Arm Bent Over Row
Left Arm Bent Over Row

2min Rest…

7min AMRAP…
30 Mountain Climbers
30 High Knees
5/5 1 Arm Renegade Row + Push Up
5/5 1 Arm Clusters

Core…
3 Rounds 25s On 10s Off
Reverse Plank Hold
Boat Hold Flutter Kicks
Bicycle Crunches
Low Plank Knee to Elbow

Stretch…
1 Round 45s On 10s Off
Left Ham Stretch
Right Ham Stretch
Back Stretch Left
Back Stretch Right

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