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Friday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Bike, Run, or Ski

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Then,

7:00 AMRAP:

10 Alt. Samson Stretch

5 Strict Pull-Ups

10 DB Sumo DL – light w/ perfect positions

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

10:00 HSPU practice:

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

Workout

“LOVE LOSS” (6 Rounds for time)

Every 4:00 For 6 Sets:

7 Up-Down Devil’s Press (35/25)|(25/15)

14 DB Front Squat

16/13 Cal Bike or Ski or 20/15 Cal Row

Rest Remainder of the Time
*New NCFIT Classic Workout – Happy Valentine’s Day!