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. Goblet Squat (KB)
2. KB Clean (ttl)
3. Side Lunge (ttl)
4. KB Press (ttl)
Rower Work (Power) (4 Rounds for reps)
SCORE = average wattage (power) for each:
– 90 Seconds
– 1 Minute
– 30 Seconds
– 15 Seconds
Coaching: 1:1 Recovery (if 10 people or less)
2 WODs O’ Fun RX (2 Rounds for reps)
– – – – – – – – WOD 1 – – – – – – – –
7 MIN AMRAP
2 Front Squat (185/135)
4 Handstand Push-up
– – – – – – – – – – – – – – – – – – – –
NO REST BETWEEN WODS
– – – – – – – – WOD 2 – – – – – – – –
7 MINUTES TO COMPLETE:
2 Sets of Max Front Squat*
*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps
– – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Total Reps of WOD 1
SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.
2 WODs O’ Fun INTERMEDIATE (2 Rounds for reps)
– – – – – – – – WOD 1 – – – – – – – –
7 MIN AMRAP
2 Front Squat [135/95]
4 Modified HSPU [15 + ABMAT]
– – – – – – – – – – – – – – – – – – – –
NO REST BETWEEN WODS
– – – – – – – – WOD 2 – – – – – – – –
7 MINUTES TO COMPLETE:
2 Sets of Max Front Squat*
*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps
– – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Total Reps of WOD 1
SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.
2 WODs O’ Fun BOOTCAMP (2 Rounds for reps)
– – – – – – – – WOD 1 – – – – – – – –
7 MIN AMRAP
2 KB Goblet Squat
4 Box HSPU [or Push-up]
– – – – – – – – – – – – – – – – – – – –
NO REST BETWEEN WODS
– – – – – – – – WOD 2 – – – – – – – –
7 MINUTES TO COMPLETE:
2 Sets of Max Goblet Squat*
*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps
– – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Total Reps of WOD 1
SCORE 2 = Highest number of reps done in 1 set. NOT Total reps added up.