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Crossfit SW18 – Metcon

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds

Easy Single Unders

Glute Bridges

Front Plank

2 Rounds

High Single Unders

Single Leg Glute Bridges (30 Seconds Each Side)

Side Planks (30 Seconds Each Side)

2 Rounds

1 Minute Wall Sit

30 Seconds Slow Air Squats

Weightlifting

Back Squat (6-6-6)

Metcon

Metcon (Time)

50-35-20:

Straight Plate Hops

AbMat Weighted Sit-Ups

Directly Into…

50-35-20:

Lateral Plate Hops

Air Squats

Directly Into…

50-35-20:

Forward Back Plate Hops

Press Up Shuffle

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