CrossFit Staines – CrossFit
Warm-up (No Measure)
1 Round
8/8 Leg Swings
20 Butt Kickers
20 High Knees
Into 2 Rounds
8 Scap Pullups
10 Lunges
8 Kip Swings
10 Airsquats
Metcon
ONLY one run… Double in for Scoring Mile time and Metres rowed.
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower
NCFit Baseline (Conditioning) (Distance)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile
into…Max Meters on Rower or Max
Distance on Bike
“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)
I.II. AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats
(Score is Rounds + Reps)