Saturday
September 28, 2019
Tuesday
October 7, 2019

Sunday

CrossFit NCS – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Alt. Lunge → Box Step-Ups

Min 2 – Elbow Plank → Push-Up Plank

Min 3 – KB Deadlift → Goblet Squats

Strength

Metcon (No Measure)

4 SETS

50m DB Filly Lunge

25 Glute Bridge-Ups

-1:00 Rest b/t Sets-

Workout

Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (53/35)

15 DBL KB Deadlifts

20 Single KB Box Stepovers (20″)