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Tuesday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner…
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 (Conditioning) (Distance)

ON A 12:00 RUNNING CLOCK…
Run 1 Mile
into…Max Meters on Rower or Max
Distance on Bike
* rest 5 minutes between workouts

NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

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