CROSSFIT

EXTENDED WARM UP

EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups

-EZ Bike in Time Remaining-

*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols

**Start Moderate and build to workout weight. Must come from floor.

(No Measure)

NCFIT GIRLS

3 ROUNDS FOR TIME
30/25 Cal Bike
20 Alt. Pistols
15 Bar Muscle-Ups
7 Front Squats (205/145)

(Score is Time)

COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
5/5 Ankle Deep Lunge Ankle Mobilization
5 Jefferson Curls
1:00 Child’s Pose

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2MOM x 10 MINUTES
8 Pike Push Ups or 16 Shoulder Taps
10 Single DB Goblet Squats*

*Option to do fewer reps for heavier DB Front squat…

“NCGO BASELINE I.I (Test)”

I. AMRAP x 10 MINUTES
7 Up-Downs
7 Push-Ups
7 DB Front Squats

(Score is Rounds + Reps)

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)