May 15, 2019
May 17, 2019


CrossFit NCS – CrossFit


30 Seconds

Easy Single Unders

Toe Touch to Reach Overhead

Front Plank

Faster Single Unders

Down Dog

Ride Side Plank

Higher Single Unders

Up Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Skill / Strength

Deadlift (EOMOM 12 x 1)

Athletes may increase weight each round.


Metcon (Time)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts
Athletes may load any desired weight on bar but may NOT change during metcon. Slowest round will be recorded. Ideally, athletes will have 0:30 – 1:00 rest between rounds.