Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
– – – – – Gymnastics Clinic – – – – –
Saturday February 1st @ 9:00am
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Team 1k Row!!
In teams of 3…alternate every 250m. While Partner 1 rows, Partner 2 and 3 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Team…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
Workout
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
**Last Seen 9/25/19
Please also record mile time.
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
