May 27, 2019
May 29, 2019


CrossFit NCS – CrossFit


WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

## 30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

## Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

# MOBILITY (10:00 – 12:00)

## 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.

## Wrist Stretch: 30 Seconds Each Direction

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. Face away from you for the last 30 seconds.

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Abmat Sit Ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Ski Erg

* Shoot for smaller sets of 3-5 on both movements

* Last two rounds are more important than the first round


* Moderate rowing pace that allows for bigger sets on the rope

* On the rope, looking to complete these in 1-3 sets (25-25-25, 40-35, 75)

## Ski Erg

* Strong, fast paced effort to finish things out knowing there is nothing to follow