Wednesday

Forever Young CrossFit – CrossFit

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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