Friday

Forever Young CrossFit – CrossFit

View Public Whiteboard

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)