NCMETCON WOD, February 19, 2024

NCMETCON – Mon, Feb 19

Warm-Up
Warm-Up

25’ LINE DRILLS (MIN 0-3)

SUGGESTED OPTIONS…

Toe Walk or Calf Raises

Heel Walk or Tib Raises

High Knees

Straight Leg High Kicks

Butt Kickers

Quad Stretch

Karaoke

AC Skip

High Jumps

Into…

2 ROUNDS (MIN 3-7)

6/4 Cal. Legs Only Bike

6/4 Cal. Arms Only Bike

6/4 Cal. Arms + Legs Bike

10 Alt. 90-90 Hip Rotations

10 Alt. Deadbugs

10 Alt. Bird Dogs

Into…

2 ROUNDS (MIN 7-14)

200m Run

600/400m Bike

Workout – Performance
FOR TIME (Time)

1 Mile Run

150/125 Cal Bike

(Score is Time)

Workout – Fitness
FOR TIME (Time)

1200m Run

125/100 Cal Bike

(Score is Time)

Finisher – All
2-3 SETS

15-20 Twisting Bicep Curls

15-20 Bent Over Reverse Flyes

1:00 Plank Hold

-Rest as Needed b/t Sets-

(No Measure)

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