Thursday

Tuesday
October 7, 2019
Friday
October 11, 2019

Thursday

CrossFit NCS – CrossFit


Warm-up

Warm-up (No Measure)

Game Time!

Then…

2 ROUNDS…

20 Jumping Jacks

20 Mountain Climbers

20 Lunges

20 Hollow Flutter Kicks

20 Air Squats

10 Groiners with Twist

10 Forward Leg Swings (each side)

10 Lateral Leg Swings (each side)

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 10 Double Unders + 5 Double DB Snatch (light)

MIN 2 — Row, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press

MIN 2 — Row, Moderate Effort

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching