May 14, 2019
May 16, 2019


CrossFit NCS – CrossFit


Parking Lot Jog

Line Drills:

Quad stretch

Knee Hug

Hip cradle

Toe touch

Active Spiderman crawl

Complete two rounds

10 Push Ups

10 Air Squats

5 Wall Balls

10 Walking Lunges

Couch Stretch – 1 Minute Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Movement Review and Prep:

15 PVC Pass Pass Throughs

10 Around the Worlds


Push Press POP

Wall-ball POP

Box Jump POP


Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Score is calculated per round. In other words, athletes will submit a score for round 1, 2 and 3.