CrossFit TW18 – CrossFit
Warm-up
4 rounds…
1st Round: 25%
2nd Round: 50%
3rd Round: 75%
4th Round: 90-100%
10m Walk on Toes
10m Walk on Heels
10m High Knees
10m Butt Kickers
10m Power Skips
10m Broad Jump
100m run
3 Rounds
30s/30s Row Pacing
Benchmark
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
NCFIT Baseline (Gymnastics) (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTE
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups