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. 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