CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
3 ROUNDS:
30 Mountain Climbers
20 Jumping Jacks
10 Scap Push Ups → Knee Push Ups → HR Knee Push Ups*
*10 DB Renegade rows can also be used as an alternate warm-up movement.
Workout
Metcon (3 Rounds for reps)
EVERY 5:00 FOR 3 SETS
600m Run
30 Hand Release Push-Ups (or Max Reps HR Push-ups in Remaining Time)
Score is number of push-ups per round.
Optional Finisher
Warm-up (No Measure)
2-3 SETS
1:00 Calf Smash on KB Horn
:30 Plank Position to Downdog