May 30, 2019
June 1, 2019


CrossFit NCS – CrossFit


Active Stretching

Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Active Samson

Active Spidermans

Air Squats

Side Shuffle

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

Crab Walk

Warrior Squats – 1 Minute

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

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.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.


Quarterback (AMRAP – Rounds)


EMOM x 25:

Minute 1: 15/12 Calorie Bike

Minute 2: 15 Kettlebell Swings (53/35)

Minute 3: 15/12 Calorie Row

Minute 4: 30 Reverse Lunges

Minute 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*