CrossFit – Mon, Sep 11
Warm-Up
Warm-Up
1:00 Row
Into…
AMRAP x 4 MINUTES (~2 Rounds)
4 Empty Barbell RDLs
4 Alt. Step-Ups*
4 Kip Swings
4 Ring Rows or Pull-Ups
*At 2:00, switch to Box Jumps
Into…
200m Run
Workout – Performance
“STAND TALL” (Time)
FOR TIME
2001m Row
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (70/47.5)
Workout – Fitness
“STAND TALL (FITNESS)” (Time)
FOR TIME
2001m Row
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (52.5/35)
Optional Cool Down
2-3 SETS FOR QUALITY
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)