Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
10 Good Mornings
6 Lunge + Lunge + Kang Squat
10 Up-Downs
Into…
1 Round
10 Good Mornings
12 Air Squats
6 Burpees (EZ Pace)
Into…
1 Round
10 Good Mornings
10 Barbell Back Squats
6 Burpees (Fast)
Workout
“NCMETCON BASELINE II.I (Test)” (Weight)
II.I. ON A 20:00 RUNNING CLOCK…
Build to 3RM Back Squat
(Score is Weight)
Week 6 of 9
“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)
II.II. AMRAP x 3 MINUTES
Max Up & Down
-Rest 3:00-
AMRAP x 3 MINUTES
Max Cal Row
(Score is Reps)
