CF 04/23/19

Forever Young CrossFit – CrossFit

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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. Side Plank Dip (ttl)

2. Mountain Climber (E)

3. Sit-up

4. Push-up

Insta-6-Pack RX (AMRAP – Rounds)

21 MIN AMRAP

MIN 1 – 25 Plank Jack

MIN 2 – 20 Palms-to-Elbow

MIN 3 – 15 V-Ups

SCORE = Minutes completed successfully

Insta-6-Pack INTERMEDIATE (AMRAP – Rounds)

21 MIN AMRAP

MIN 1 – 25 Plank Jack (On Hands)

MIN 2 – 20 Palms-to-Elbow (On Knees)

MIN 3 – 15 V-Ups

SCORE = Minutes completed successfully

Insta-6-Pack BOOTCAMP (AMRAP – Rounds)

21 MIN AMRAP

MIN 1 – 14 Plank Jack (On Hands)

MIN 2 – 12 Palms-to-Elbow (On Knees)

MIN 3 – 10 Sit-up

SCORE = Minutes completed successfully

Finisher (No Measure)

Time to empty your tank. go as hard as you can.
2 rounds:

500 Meter row MAX Effort