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. Lunge (e)
2. Push-up
3. Side Lunge (e)
4. G2OH [Plate]
Ladder Day RX (3 Rounds for reps)
6 MIN AMRAP
2-4-6-8-10-Etc…
Slamball [25/15]
Push-up
– – 2 MIN REST – –
6 MIN AMRAP
Max Meter Row
– – 2 MIN REST – –
6 MIN AMRAP
2-4-6-8-10-Etc…
Alt. S/A KB Swing [R] [53/35]
Lunge
SCORE 1 = Total Reps of Wod 1
SCORE 2 = Total Meters on Rower
SCORE 3 = Total Reps of Wod 3
Ladder Day INTERMEDIATE (3 Rounds for reps)
6 MIN AMRAP
2-4-6-8-10-Etc…
Slamball [25/15]
Knee Push-up
– – 2 MIN REST – –
6 MIN AMRAP
Max Meter Row
– – 2 MIN REST – –
6 MIN AMRAP
2-4-6-8-10-Etc…
Alt. S/A KB Swing [R] [44/26]
Lunge
SCORE 1 = Total Reps of Wod 1
SCORE 2 = Total Meters on Rower
SCORE 3 = Total Reps of Wod 3
Ladder Day BOOTCAMP (3 Rounds for reps)
6 MIN AMRAP
2-4-6-8-10-Etc…
Slamball [MB]
Knee Push-up
– – 2 MIN REST – –
6 MIN AMRAP
Max Meter Row
– – 2 MIN REST – –
6 MIN AMRAP
2-4-6-8-10-Etc…
KB Swing [R]
Lunge
SCORE 1 = Total Reps of Wod 1
SCORE 2 = Total Meters on Rower
SCORE 3 = Total Reps of Wod 3
