Search

Mon 21st September





WARM-UP


1 ROUND

  • 25 Leg Swings

  • 25 Walking Heel to Butt

  • 25 Toe Elevated Walk

  • 25 Heel Elevated Walk

  • 25 High Knees

  • 25 Butt Kickers

  • 100m Run


Into...


1 ROUND

  • 5 Scap Pull-Ups

  • 10 Shoulder Taps

  • 10 Lunges

  • 5 Ring Rows

  • 5 Knee Push-Ups

  • 10 Air Squats

BASELINE WORKOUT "NCMETCON BASELINE I"

(Test Flight! Jan 2021 Launch)


I. ON A 10:00 RUNNING CLOCK...

  • Run 1 Mile

  • then in Remaining Time Max Meters on Rower / Cal Bike


(Score is Time + Note Meters Earned)


-Rest as Needed b/t Efforts*-


II. AMRAP x 15 MINUTES

  • 5 Pull-ups

  • 10 Hand Release Push-Ups

  • 15 Air Squats


(Score is Rounds + Reps)


*Rest at Least 5:00 b/t Efforts

35 views

Let's Get Moving

Got a question? Submit below

Find us here

Unit 2 Chancerygate Business Centre,
33 Tallon Rd, Hutton,
Essex CM13 1TE

 

info@crossfit13.com

+44(0)7872 516 396

© 2020 CrossFit13