Wednesday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

3 ROUNDS:

5 Ring Rows

5 Push Ups

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

200m/150m Row

10 DB Tempo Strict Press (31X1)

7 Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

Ring Row Options – 7 Sets x 5-7 Reps (Slow controlled & challenging)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Row / 350m Row (1:45 cap)

MIN 3 & 4 – 12 Toes To Bar Then Max Ab Mat Sit Ups (1:30 cap)

*Scale Toes to bar to 6-8 reps or 12 knees to chest

*Scale row meters to complete in under 1:45

(Score is total sit ups)

Rx = completed all rows under 1:45 and completed all 12 TTB reps