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 G2OH Plate
2. 10 Sit-up
3. 10 Push-up
4. 15 Superman
Mean Minutes RX (AMRAP – Rounds)
21 MIN EMOM
MIN 1: 10 Ring Dip
MIN 2: 7 T2B + 100m Sprint
MIN 3: 10 Alt. DB Snatch [50/35]
RX+ = Muscle-up to top of Rings then perform 10 dips
SCORE = Total minutes completed SUCCESSFULLY
Mean Minutes INTERMEDIATE (AMRAP – Rounds)
21 MIN EMOM
MIN 1: 10 Box Dip*
MIN 2: 7 T2S + 100m Sprint
MIN 3: 10 Alt. DB Snatch [35/20]
*Box Dips = Between two tall boxes, toes can touch floor behind you
SCORE = Total minutes completed SUCCESSFULLY
Mean Minutes BOOTCAMP (AMRAP – Rounds)
21 MIN EMOM
MIN 1: 8 Box Dip*
MIN 2: 5 T2P + 50m Sprint
MIN 3: 10 G2OH [Plate]
*Box Dips = Hands on box behind you. Feet on floor in front of you.
SCORE = Total minutes completed SUCCESSFULLY
Stretching Stations (No Measure)
EXTENDED WARM-UP/COOL-DOWN
Take this time to get serious about your stretching and mobility.
4 MINUTES AT EACH STATION:
– Rollers
– Balls
– Bands
– PVC
