Forever Young CrossFit – CrossFit
Partner Warm-up [Run] (No Measure)
One partner RUNs around the perimeter of the gym while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.
7 MINUTE WARM-UP
1. 10(ttl) KB Single-Leg Deadlift
2. 10(ttl) KB Push Press
3. 10 Goblet Squat
4. 10 Push-up
Strength Reppin’ RX/INT (No Measure)
WOD 1
10 MINS TO FIND: 5RM Deadlift
– 5 MIN REST –
WOD 2
10 MINS TO FIND: 3RM Thruster
– – – – – – – – – – – – – – – – – – – – – – – – – –
Enter your scores under “Deadlift” and “Thruster”
Strength Reppin’ BOOTCAMP (No Measure)
WOD 1
10 MINS TO COMPLETE:
6 Sets of 10 KB Deadlift
– 5 MIN REST –
WOD 2
10 MINS TO COMPLETE:
6 Sets of 10 SB Head-cutter
Deadlift
Thruster
Finisher (No Measure)
Time to empty your tank. Do as much as you can.
8 MINUTES TO COMPLETE:
2 ROUNDS OF
200m Run
30 Air Squats
30 Up-Downs
*Pace yourself in a way that you can breathe well the entire time.
