Sunday
September 29, 2019
Thursday
October 9, 2019

Tuesday

CrossFit NCS – CrossFit


Warm-up

Warm-up (No Measure)

2 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Split Jerk (4×3 at 70% )

12 minutes to complete. Stength portion to be completed AFTER the metcon. Focus on skill and excellent technique here. All 4 sets completed at 70%

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 – 10:00 Foam Roller

Focus on Lats, upper back and outside shoulder (upper arm)