Forever Young CrossFit – CrossFit
Partner Warm-up [R/B] (No Measure)
One partner ROWs or BIKEs while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.
7 MINUTE WARM-UP
1. 10 S/A Alt KB Swing
2. 10 Sit-up
3. 10 KB SDLHP
4. 10 Slow Ring Row
*Only 1 person in class?
300m Row + 2 Rounds of 10 reps
Extended Warm-up (No Measure)
Coach will explain workout, then you have:
8 MINS TO COMPLETE
3 Warm-up Sets of 5
– KB Swing
– Power Clean
– Muscle-Up/Pull-up
*Start light/easy and work your way up to workout weight/modification
Basically Chipper RX (AMRAP – Rounds and Reps)
15 MIN AMRAP
60 KB Swing (53/35)
50 KB SDLHP
40 Knees-2-Elbow
30 Power Clean (135/95)
20 Bar Muscle-Up
RX+ = Ring Muscle-Up
*Do not click RX+ if you didn’t do any ring muscle-ups…
Basically Chipper INTERMEDIATE (AMRAP – Rounds and Reps)
15 MIN AMRAP
60 KB Swing (44/26)
50 KB SDLHP
40 Knees-above-hips
30 Power Clean (115/75)
20 Pull-up
Basically Chipper BOOTCAMP (AMRAP – Rounds and Reps)
15 MIN AMRAP
30 KB Swing [R]
30 KB SDLHP
20 Sit-up
20 MB Clean
10 Jumping-Pull-up
