CrossFit TW18 – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
5 Push-ups
10 Shoulder Taps
20 Mountain Climbers
Strength
Metcon (No Measure)
3 SETS
1:00 Wall Sit Hold
1:00 Hollow Hold
:30 Side Plank (L)
:30 Side Plank (R)
-Rest as Needed b/t Sets-
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
50 Slamball (20/15)
30 Burpee Box Jump Overs (24/20)
10 Wall Walks
150 Double Unders
*P1 works while P2 rests. P1 & P2 split work evenly and can break up movement however they want to.