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. G2OH [Plate]
2. Lunge [ttl]
3. Half-Burpee
4. Side Lunge [ttl]
4th Anniversary Challenge [PLANK]
Longest PLANK HOLD by the end of the day gets a prize on Saturday!
*On elbows and toes
SCORE = Time without colon
Example: 1:30 is 130
Uneven RX (AMRAP – Rounds and Reps)
4 ROUNDS
400m Run
16 S/A DB Half-Burpee (50/35)
16 S/A DB OH Lunge
16 S/A DB Snatch
*All DB movements are
non-alternating. Perform 8
on one side then 8 on the
opposite side
Uneven INTERMEDIATE (AMRAP – Rounds and Reps)
4 ROUNDS
400m Run
16 S/A DB Half-Burpee (35/20)
16 S/A DB OH Lunge
16 S/A DB Snatch
*All DB movements are
non-alternating. Perform 8
on one side then 8 on the
opposite side
Uneven BOOTCAMP (AMRAP – Rounds and Reps)
4 ROUNDS
200m Run
10 Half-Burpee
10 OH Lunge [Plate]
10 G2OH [Plate]
