CrossFit Shelby – NCGO

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – :50 Plank Hold

MIN 2 – :50 Up-Downs

(Score is Reps)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:30 – Burpees Over DB

1:30 – DB Slides

1:30 – Single DB Up-Down + Overhead*

-1:30 Rest b/t Sets-

*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.

(Score is Reps)

Finisher + NCMOBILITY

Metcon (No Measure)

3 SETS

:30 DB Hammer Curls

:30 Alt. DB High Pulls

:30 DBL DB Overhead Hold

:30 Rest

then…

NCMOBILITY

Check out today’s NCMOBILITY from The Ready State!

(No Measure)