CrossFit

CrossFit
August 14, 2019
CrossFit
August 16, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

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

30 Seconds

Karaoke Around Room (15 Seconds Each Way)

Spidermans Pushbacks Click Here

Side Shuffle Around Room (15 Seconds Each Way)

Active Dive-bombers Click Here

Skip For Height Around Room

Glute Bridges

Skip For Distance Around Room

Jumping Air Squats

*Set up cones to create a circular track or have athletes move in a line back and forth

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

5 Back Squats

MOBILITY (10:00 – 12:00)

Wrist Stretch: 40 Seconds

Chest Stretch: 40 Seconds

Squat Hold 40 Seconds

Metcon

Runny Nose (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Run

75 Bench Press (135/95)

400 Meter Team Run

75 Hang Power Cleans (115/85)

400 Meter Team Run