CrossFit

BEST
May 15, 2019
BEST
May 17, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

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

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.