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April 28, 2019
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May 8, 2019

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CrossFit NCS – BEST

Warm-up

300m Row + :30s Spidermans – Video

200m Jog + :30s Walkouts – Video

300m Row + :30s Glute Bridges – Video

200m Run + :30s Hollow Rocks – Video

Primer for “Boat Race”:

Gradually building in intensity in movement:

200m Row + 200m Run

Rest 1:00

150m Row + 150m Run

Rest 1:00

100m Row, 100m Run

Optional final primer round:

200m Row + 200m Run, aiming for planned workout intensity.

Rest 3-4 Minutes, and start “Boat Race”.

Metcon

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

Body Armor

3 Rounds:

7:00 Recovery Bike

After each set, 200 Meter Sled Push (75% Bodyweight)

On the bike, we are looking for a conversational, low-intensity pace. There is no score here. After each 7:00 effort, we are looking to pull the sled with roughly 75% of our bodyweight loaded on top.

Naturally, sleds and surface types will vary dramatically between athletes, so this 75% is only a starting point. Feel wise, we are looking for a walking pace, at a load that we are confident we can complete unbroken each time if we need to. At most, we are taking a single quick break at the 100m turnaround point.

Push sled to garbage can and back.