CrossFit

CrossFit
March 15, 2019
MVMT
March 20, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

Complete 5 mins of:

10 cal Bike/Row

10 Box Step-Ups

5 Inch Worms

Coach’s note, the metcon takes 36 minutes total.

Mobility

Pigeon Pose – 1 Min each side

Banded Bully – 1 Min each side

Calf Stretch – 30 secs each leg

Movement Review

Bike Set-Up

Burpee Box Jump POP

Shuttle Run POP

Metcon

Metcon (AMRAP – Reps)

“4-Wheel Drive”

5 Rounds:

AMRAP 4:

30/21 Calorie Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between
The score today is the number of shuttle Runs Completed after the calorie bike and burpee box jumps.