CrossFit – Wed, May 1
Warm-Up
Warm-Up
2 ROUNDS
:45 Rowing*
10 Scap Push-ups
6 Push-Up to Pike
6 Cat/ Cows
*RND 1 = Legs / RND 2 = Legs + Body
Into…
2 ROUNDS
:45 Rowing*
5 Inchworm + Push-Up
10 Alt. Bird Dogs
10 Up-Downs**
*RND 1 = Arms + Body / Full Slide Rowing
**RND 2 = 6 Burpees
NCFIT Benchmark Workout – Performance
DEATH ROW (PERFORMANCE) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
NCFIT Benchmark Workout – Fitness
DEATH ROW (FITNESS) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
Finisher – All
3 SETS
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets-
(No Measure)