CrossFit
WARM-UP
1 ROUND
10/10 Leg Swings
10 Good Mornings
5 Inchwork Pushups
200M Row
into
1 Round
10 Scap Pullups
20 Plank Shoulder Taps
10 Groiners
into
1 Round
5 Ring Rows
5 Slow Tempo Pushups
10 Slow Tempo Squats
Basline Test I Part I(B)
12 Minutes
Row 2K
with any remaining time perform as many DU as Possible
 Baseline Test I Part II
AMRAP 15 Min
5 Pullups
10 Hand Release Pushups
15 Air Squats
Rest at least 5 min between Efforts
NCGO - Virtual CrossFit Class
DAILY-5 WARM-UP
2:00 Cardio Choice
into...
EMOM x 3 MINUTES
10 Up-Downs + Max Good Mornings
PUSH x PULL STRENGTH
4 SETS ON A 12:00 CLOCK...
12 DB Pull Overs
12 Close Grip DB Bench Press
PUSH x PULL WORKOUT
ON A 5:00 RUNNING CLOCK...
20 DB Suitcase Lunges
15 DB Renegade Rows*
20 DB Push Press
Max Burpees in Remaining Time
-Rest 2:00-
ON A 7:00 RUNNING CLOCK...
30 DB Suitcase Lunges
25 DB Renegade Rows
30 DB Push Press
Max Burpees in Remaining Time
Power Lunch
WARM-UP
3 ROUNDS
10 Lunges
5 DB Jefferson Curls
10 Quad Heel Taps
5/5 DB Upright Row
10 Up-Downs
WORKOUT
EMOM x 25 MINUTES*
MIN 1 - Box Jumps
MIN 2 - Slam Balls (20/10)
MIN 3 - Russian KB Swings (53/35)|(35/26)
MIN 4 - Crossbody Mountain Climbers
MIN 5 - KB Sumo Deadlift High Pull
*Work time increases each round.
R1: :30 ON/ :30 OFF
R2: :35 ON/ :25 OFF
R3: :40 ON/ :20 OFF
R4: :45 ON/ :15 OFF
R5: :50 ON/ :10 OFF
FINISHER
FOR QUALITY*
100 Seated Banded Lat Pull-Downs
-Rest 2:00-
100 Banded Upright Rows
Boot Camp
5 ROUNDS
2:00 STATIONS
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1 WORKOUT
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2 WORKOUT
1:00 Push-ups
1:00 Hollow Flutters
STATION 3 WORKOUT
1:00 Ring Rows
1:00 Wall Sit