Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
-THEN-
AMRAP X 7 min
10 Tempo Air Squats (3-3-1)
15 PVC Good Mornings
10 Cossack Squats
:30 Squat Hold with Adductor Stretch
Workout
NCFIT Baseline – Strength (Weight)
ON A 20:00 RUNNING CLOCK…
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline – Sprint (AMRAP – Reps)
3 Sets (Rest 2 min btwn set)
AMRAP x 2 MINUTES
Max Calorie Bike/Max Calories Rower
NCFIT Baseline – Sprint (AMRAP – Reps)
3 Sets (Rest 2 min btwn set)
AMRAP x 2 MINUTES
Max Calorie Bike/Max Calories Rower
Optional Cool Down
Warm-up (No Measure)
OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*
*Cycle between…
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)