14. Oktober 2025
Okt.
14
CrossFit – Tue, Oct 14
Suggested Warm-Up
Warm-Up
1 ROUND
:30 Legs Only Rowing
:30 Leg + Body Rowing
1:00 Full Body Rowing
Into…
EMOM x 4 MINUTES (:30 ON/ :30 OFF)
MIN 1 – SPM 22-24
MIN 2 – SPM 24-26
MIN 3 – SPM 26-28
MIN 4 – SPM 28+
Into…
1 ROUND
5 Up-dog to Down-Dog
10 Up-Downs
5/5 Moose Antlers
10 Cat Cows
5 Burpees
NCFIT Benchmark Workout – Performance
DEATH ROW (PERFORMANCE) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
NCFIT Benchmark Workout – Fitness
DEATH ROW (FITNESS) (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
Optional Cool Down – All
2-3 SETS FOR QUALITY
2:00 Foam Roll
10 Slow Up-Dog to Down Dog
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)
