July 12, 2019
July 14, 2019


CrossFit NCS – BEST


200m Run, light pace.

2 Rounds:

10 Hollow Rocks – Video

10 Pausing Glute Bridges – Video

200m Run, moderate pace.

2 Rounds:

:15s Superman Static Hold – Video

:15s Handstand Hold Stretch – Video

200m Run, moderately fast pace.

2 Rounds:

5 Scap Retractions – Video

5 Pausing Dumbbell Strict Presses, each side

Shake Weight (Time)

3 Rounds:

800 Meter Run

21 Toes to Bar

30 Dumbbell Snatches (50/35)

Body Armor

3 x 100m Walk, two dumbbells.

First 25m – Left DB Overhead, right DB at Hang.

Second 25m – Left DB at Hang, right DB Overhead.

Third 25m – Both DB’s at Front Rack

Fourth 25m – Both DB’s Overhead

Athlete’s choice on the dumbbell loading, with positioning being the focus. Resting as needed between, the aim here is to constantly be working towards a better position. Not for score or time, but for quality movement.