CrossFit

CrossFit
May 16, 2019
BEST
May 18, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

With a Partner

3 Rounds Each:

Land Exactly on 150 Meters

Penalties:

Round 1: Air Squats

Round 2: Burpees

Round 3: Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

Metcon

Spaceship (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict “Cindy”
Looking to complete 3+ rounds today

To accomplish that, we’re looking at just around 1:30 per station (counting each round of Strict Cindy as 1 station)

RUN & ROW

Prioritize speed on the row over the run

We have more to gain, as there is an exponential return with a higher calories per hour

STRICT CINDY

The big two movements to manage are the pull-ups and the push-ups

Less is more here

Break them up into 2-3 sets early to help preserve them for the entirety of the workout

Pull-ups: 3-2 or 2-2-1

Push-ups: 5-5 or 4-3-3