Bear Market

Quiz
June 14, 2017
300
June 16, 2017

Bear Market

Announcements

-FREE Workout & Wine for Ladies Only! Thursday, June 29th @ 6:30pm. Ladies – bring your friends! (Note: There will be no regular 6:30pm CrossFit class on this day.)

CrossFit NCS – CrossFit


Warm-up

Parking Lot Run

10 Spealers

10 Inch Worm

10 Air Squat

10 Med Ball Clean

10 Wall Ball

Core Focus

10 Min – 0:30 work/0:30 Rest

Plank with plate

Russian Twist with plate

Bar Warm Up

(Group)

10 Thrusters

10 Hang Power Clean

10 Front Squat

10 Push Press

Add working weight

(Individual)

6 Thrusters

6 Hang Power Clean

6 Front Squat

6 Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1 Bear Complex** 95/65

10 Burpees

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Second Push Press

The complex is performed by completing 5 cycles without releasing the bar. The athlete may ONLY rest with the bar off floor. The complex must be repeated if athlete is unable to complete 5 cycles unbroken.

RX+ = 135/95

Cool Down

Yoga, yo

-down dog

-cobra

-pigeon

-child’s pose