CrossFit TW18 – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Arms Only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
15 DBL DB Hammer Curls
10 DB Goblet Squat
Strength
Metcon (No Measure)
3 SETS
5/5 Single Arm Ring Row
10 DB Reverse Lunges
Workout
Metcon (2 Rounds for time)
2 SETS
500/400m Row
400m Run
25/20 Cal Bike
-Rest 2:00 b/t Sets-