May 25, 2019
May 27, 2019


CrossFit NCS – MVMT


Line Drills:

Knee Hug

Quad Stretch

Toe Touch

Side Lunge

Inch Worm (half way only)

Active Spider Man

Heel Walk

Toe Walk

Skip for height

Skip for distance

Sprint x 3


CSPD on Wall followed by 10 scap pull ups

Pigeon Pose (torso to knee then torso to ankle)

Body Armor

Alternating Tabata:

AbMat Sit-Ups

Hollow Rocks

“Tabata” is an interval system – :20s on, followed by :10s off.

We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.

To talk through round one (of eight):

:20s for AbMat Sit-Ups, :10s Rest

:20s for Hollow Rocks, :10s Rest

Not for score.

With eight rounds being the total, this is a total of an 8:00 workout.


Metcon (Time)

3 Rounds:

400 Meter Run

30 Kettlebell Swings (use any weight)

30 Wallballs (use any weight)

Tomorrow is MURPH. Wall Balls are notorious for quad and overall leg soreness. If you’re doing Murph tomorrow, let’s play it safe today and use a lighter load than we typically would.