Wednesday

CrossFit TW18 – NC30

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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

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