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