CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
FOR QUALITY*
10:00 Slow Monostructural Work
10:00 Pre-hab or Mobility
*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.
B. NC60
Warm-up
Warm-up (No Measure)
4 ROUNDS (Increasing Effort Each Round on Bike)
10/8 Calorie Bike
10 Ring Rows
10 KB Filly Lunges (5 each)*
:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – Gymnastic Pull of Choice*
MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)
*Options for Gym. Pull…
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs