Forever Young CrossFit – CrossFit
Rowl-off Warm-up (No Measure)
Try to hit exactly _____ meters [Coaches Choice]
– If above or below, do that many reps of the exercise
– If SPOT-ON, everyone but the rower does 10 reps
*COACH ENTER EXERCISES AS COMMENT*
1. Squat
2. Good Morning (Plate)
3. Side Lunge (E)
4. Burpee
You Got a Minute RX (AMRAP – Reps)
10 MIN EMOM
MIN 1: 100m Run*
MIN 2: Max Half-Burpee
– – – – 3 MINUTE REST – – – –
10 MIN EMOM
MIN 1: 100m Run
MIN 2: Max DB Lunge** [50/35]
SCORE = Total Half-Burpee and DB Lunges
*IF RAIN: 40 Jumping Jack
** DB Lunge: With one Dumbbell across your back
You Got a Minute INTERMEDIATE (AMRAP – Reps)
10 MIN EMOM
MIN 1: 100m Run*
MIN 2: Max Half-Burpee
– – – – 3 MINUTE REST – – – –
10 MIN EMOM
MIN 1: 100m Run
MIN 2: Max DB Lunge** [35/20]
SCORE = Total Half-Burpee and DB Lunges
*IF RAIN: 40 Jumping Jack
** DB Lunge: With one Dumbbell across your back
You Got a Minute BOOTCAMP (AMRAP – Reps)
10 MIN EMOM
MIN 1: 100m Run*
MIN 2: Max Half-Burpee
– – – – 3 MINUTE REST – – – –
10 MIN EMOM
MIN 1: 100m Run
MIN 2: Max Lunge [No Weight]
SCORE = Total Half-Burpee and Lunges
*IF RAIN: 40 Jumping Jack
