CrossFit

BEST
August 12, 2019
CrossFit
August 14, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Mobility:

Spider man with elbows down on floor

Couch Stretch

Pigeon

Metcon

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)
GENERAL

Find a moderate pace throughout that you could sustain for a 25-30 minute effort

Push for bigger wallball sets within the workout today, as that is the only movement we would break up into sets

ROW

Treat the first row as more of a buy-in than as part of the workout

Look to match or increase your pace on the final row, as there is no work to follow

WALLBALLS

Shoot for 1-3 quick sets on the wallballs

1 Set: 30

2 Sets: 15-15 or 20-10

3 Sets: 12-10-8 or 10-10-10