Forever Young CrossFit – CrossFit
Medball Targets Warm-up (No Measure)
PLAY FOR 8 MINUTES
Standing behind the line, throw the ball at the medballs.
Must be a direct hit. Cannot Roll, Kick, or bounce!
The medball you hit, is the number of reps EVERYONE has.
CLOSE = 8 Reps MID = 6 FAR = 2 MISS = 12
*COACH ENTER EXERCISES AS COMMENT*
1. Press (Plate)
2. Sit-up
3. Plank Jack
4. Push-up
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
8 MIN EMOM
MIN 1: 4 Push Jerks*
MIN 2: 8-12(ttl) Side Plank Dips
*Building to Workout Weight
Solid RX (AMRAP – Rounds and Reps)
13 MIN AMRAP
6 Push Jerks (185/135)
6 T2B
Solid INTERMEDIATE (AMRAP – Rounds and Reps)
13 MIN AMRAP
6 Push Jerks (135/95)
6 Toes-2-Shoulder
Solid BOOTCAMP (AMRAP – Rounds and Reps)
13 MIN AMRAP
6 Press (Plate)
6 Toes-2-Pole
Finisher (No Measure)
Time to empty your tank. Do as much as you can.
8 MINUTES TO COMPLETE:
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold
