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"NCMETCON BASELINE I. ...

"NCMETCON BASELINE I. ...

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Workout

Wednesday

Warm-up

1 ROUND
25ft Walking Knee to Chest
25ft Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers
25ft Alt Single Leg Skip
100m Run

Into…

1 ROUND
5 Scap Pull-Ups
10 Scap Push-Ups
10 Groiners

Into…

1 ROUND
5 Ring Rows
5 Knee Push-Ups
10 Air Squats

Workout

"NCMETCON BASELINE I.I (Test)" (Time)

I.I. ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

Scaled
Run 800-1200m. Let’s keep the run at 9 min or less

*Once the 10 min clock is over resr 7-8 min before starting the AMRAP

"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)

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, January 13, 2021

Male Clients

1

Jack
Berry

6:00 AM CrossFit

6:30

905m row

2

Nick
Trzesniowski

5:00 AM CrossFit

6:38

1850m Bike

3

Teddy
Tran

5:00 AM CrossFit

6:55

4

Alexander
Rios

6:00 AM CrossFit

6:56

5

Elias
Vargas

5:00 AM CrossFit

7:16

6

James
Wall

4:30 PM CrossFit

7:25

Big 35s PR!

7

Eli
Brewton

6:00 AM CrossFit

7:30

8

Larson
Gailes

5:00 AM CrossFit

7:50

9

Jonathan
Vargas

5:00 AM CrossFit

8:15

10

Bruce
Vredenburg

5:00 AM CrossFit

8:18

11

Kenneth
Smith

4:30 PM CrossFit

8:27

269 meter row

12

Gene
Waldenmaier

6:00 AM CrossFit

10:27

13

Harry
Green

6:30 PM CrossFit

8:25

213 meters

Female Clients

1

Emalie
Stepan

8:30 AM CrossFit

6:55

500m row

2

Katie
Vance

5:00 AM CrossFit

6:57

602m without roll over

3

Sam
Quale

5:00 AM CrossFit

7:40

463 meters row

4

Codi
Ready

5:30 PM CrossFit

8:14

298m

5

Jessie
Pickett

8:30 AM CrossFit

8:19

267 meters

6

Lianne
San Andres

8:30 AM CrossFit

9:01

171m

7

Anita
Dean

4:30 PM CrossFit

9:10

122m row

8

Jordyn
Bennett

6:30 PM CrossFit

9:25

9

Abby
Morales

6:00 AM CrossFit

9:47

10

Bri
Pichler

4:30 PM CrossFit

8:07

416 m row

11

Heather
Williams

5:00 AM CrossFit

9:00

1 mile

11

Jenna
Chastain

8:30 AM CrossFit

9:00

Ran 1200m in 9 minutes, went inside to finish row//187m row in re...

11

Teresa
Messner

8:30 AM CrossFit

9:00

Bike 3700 m

12

Chere
Swift

5:00 AM CrossFit

0:00

900 m run, 450 m bike