Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 MIN AMRAP
100m Run (Slow)
5 Push-ups to Down-Dog
5 Tempo Air Squat (3sec at bottom)
5 Burpees
10 Sit-ups
5 Kip Swings + 2 Pull-ups
NCFIT Baseline – Aerobic (Time)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower, Cal Bike or Burpees
* The athlete who finish the run faster, jumps in to the rower. If there is no rower or bike available, then must do burpees.
*Score is mile time. Please also note the number of meters, Cal or burpees accomplished after the mile in the notes.
**Rest at Least 5:00 before the Bodyweight AMRAP
Rx: NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
INT: NCFIT Baseline – Bodyweight INT (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Pull-ups
12 Push-ups
18 Sit-ups
BC: NCFIT Baseline – Bodyweight BC (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Ring Rows
10 Push-ups (on Knees)
12 Sit-ups