CrossFit Shelby – NCGO
Daily-5 Warm-Up
Warm-up (No Measure)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for “Max” Rep Movement
(No Measure)
Push x Pull Strength
Metcon (Weight)
5 SETS
ON A 3:00 RUNNING CLOCK…
10 DB Power Cleans
10 DB Push Jerks
1:00 Hollow Body Hold
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
8 SA DB Power Cleans (R)
8 SA DB Push Jerks (R)
8 Single DB Alt. FR Lunge (R)
50 Mountain Climbers
8 SA DB Power Cleans (L)
8 SA DB Push Jerks (L)
8 Single DB Alt. FR Lunge (L)
(Score is Rounds + Reps)
NCMOBILITY
Warm-up (No Measure)
Check out today’s NCMOBILITY from The Ready State!
