CrossFit Shelby – NCGO

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

30 Single Unders

5 Burpees

30 Mountain Climbers

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Controlled Sit-ups

15 Glute Bridge-ups

30 Double Unders

(Score is Rounds + Reps)

Sunday Sweat

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 12 MINUTES

12 Alt. DB Suitcase Step-ups

30 Double Unders

12 DB Renegade Rows

30 Double Unders

12 Weighted Sit-ups

30 Double Unders

-2:00 Rest b/t Sets-

(Score is Rounds + Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!