NCFIT BaselineInspirationRECIPE: Pork Stir Fry
https://www.crossfit.com/at-home/pork-stir-fryWarm-upWarm-upI. 3 Rounds
100m Run
3-5 Ring Rows/Pull-ups
5-7 Push-ups
1 length Inchworms > Spider-Man > Punt Kicks
II. Pre-WOD MOB
Chest stretch
Hamstring and Calf stretchMetconNCFIT Baseline A (Distance)ON A 12:00 RUNNING CLOCK…
Run 1 Mile
into…Max Meters on Rower or Max Distance on Bike
-Rest at least 5 minutes before starting part B-record your mile time and cardio machine choice in notes.NCFIT Baseline B (AMRAP – Rounds and Reps)AMRAP X 12 MINUTES
4 Strict Pull-ups
8 Hand Release Push-ups
12 Sit-ups
*Rest at Least 5:00 b/t part A/BSCALING:
decrease reps first of needed. Use bands for pull-ups or perform ring rows but keep it a challenge.