CrossFit

CrossFit
May 29, 2019
CrossFit
May 31, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

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

## 30 Seconds

Easy Bike

Up Dog

Front Plank

Moderate Bike

Down Dog

Right Side Plank

Faster Bike

Push-up to Down Dog

Left Side Plank

## 30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups
## GENERAL

* Use the sit-ups and pull-ups as the “breathers” that allow you to go faster on the other two movements

## BIKE

* Movements that surround the bike aren’t that taxing on the breath

* Aim to go a little faster here than you normally would

* A little over a minute effort each time

## STRICT PULL-UPS

* 2-3 sets each round is manageable across the workout

* 3 Sets: 4-3-3

* 2 Sets: 5-5

## FARMERS CARRY

* Try to limit these to one break

* Not using the grip on the AbMat Sit-ups that follow, so we can afford to go bigger