CrossFit
March 3, 2018
CrossFit
March 5, 2018

HEAT

CrossFit NCS – HEAT


Warm-up

With a Foam Roll and Lacrosse Ball:

1. Mash Glutes with foam roller

2. Mash Quads with foam roller

3. Mash Back with foam roller

4. Mash Calves with Ball

5. Mash Lats with Ball

Then,

Parking Lot Run

8 Push Ups

8 DB Press

8 Inch Worms

8 Burpees

8 Hanging Knee Raise

8 Walking Lunge

Metcon (AMRAP – Reps)

Every minutes on the minute with a 15 second transition for 25 minutes:

1. Row for Cal

2. Walking Lunge with DB

3. Push Jerk with DB

4. Dragon Flags

5. Rest for 1 min

*Weight is athlete’s choice

**Score is total reps