Forever Young CrossFit – CrossFit
Partner Warm-up [JR] (No Measure)
One partner JUMP ROPES while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.
7 MINUTE WARM-UP
1. 10 Head-cutter (SB or MB)
2. 10 Step-up (ttl)
3. 10 Push-up
4. 10 Plate G2OH
Quicker We Go RX (3 Rounds for reps)
8 MIN AMRAP
200m Run
10 S/A DB Thruster (50/35)
8 Box Jump Over (24/20)
-Rest 1:00-
6 MIN AMRAP
100m Run
8 S/A DB Thruster
6 Box Jump Over
-Rest 1:00-
4 MIN AMRAP
50m Run
6 S/A DB Thruster
4 Box Jump Over
SCORE 1 = Reps in 8 Min AMRAP
SCORE 2 = Reps in 6 Min AMRAP
SCORE 3 = Reps in 4 Min AMRAP
Quicker We Go INTERMEDIATE (3 Rounds for reps)
8 MIN AMRAP
200m Run
10 S/A DB Thruster (35/20)
8 Box Jump Over (20/16)
-Rest 1:00-
6 MIN AMRAP
100m Run
8 S/A DB Thruster
6 Box Jump Over
-Rest 1:00-
4 MIN AMRAP
50m Run
6 S/A DB Thruster
4 Box Jump Over
SCORE 1 = Reps in 8 Min AMRAP
SCORE 2 = Reps in 6 Min AMRAP
SCORE 3 = Reps in 4 Min AMRAP
Quicker We Go BOOTCAMP (3 Rounds for reps)
8 MIN AMRAP
200m Run
10 MB Head-cutter
8 Box Jump Over
-Rest 1:00-
6 MIN AMRAP
100m Run
8 MB Head-cutter
6 Box Jump Over
-Rest 1:00-
4 MIN AMRAP
50m Run
6 MB Head-cutter
4 Box Jump Over
SCORE 1 = Reps in 8 Min AMRAP
SCORE 2 = Reps in 6 Min AMRAP
SCORE 3 = Reps in 4 Min AMRAP
Finisher (No Measure)
Time to empty your tank. Do as much as you can.
8 MINUTES TO COMPLETE:
3 SETS
13 Bicep Curl
13 Bent Over Row
-Rest As Needed b/t Sets-
*Reps must be done unbroken
