Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
20 Jumping Jack
10 Sit-up
10(ttl) Switch Grip Kip (on bar)
20 Jumping Jack
8 Squat
8(ttl) Side Lunge
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
10 MIN EMOM
MIN 1: 2 Strict Muscle-Up or Decline Ring Row*
MIN 2: Dubs or Triple-Under Attempts
*Feet on Plates
Up The Muscle RX (Time)
50 Lunge
50 Knee-2-Elbow*
100 Dubs
5 Bar Muscle-Up
40 Lunge
40 Knee-2-Elbow
80 Dubs
10 Bar Muscle-Up
30 Lunge
30 Knee-2-Elbow
60 Dubs
15 Bar Muscle-Up
– 25 MIN TIME CAP –
*Knees must touch your arms
RX+ = Ring Muscle-up
DIDN’T FINISH? Add 0:01 for every rep you had left.
[EXAMPLE: If you had 10 Reps left, score is 25:10]
Up The Muscle INTERMEDIATE (Time)
50 Lunge
50 Knees-Above-Hips
150 Singles
5 Pull-up
40 Lunge
40 Knees-Above-Hips
120 Singles
10 Pull-up
30 Lunge
30 Knees-Above-Hips
90 Singles
15 Pull-up
– 25 MIN TIME CAP –
DIDN’T FINISH? Add 0:01 for every rep you had left.
[EXAMPLE: If you had 10 Reps left, score is 25:10]
Up The Muscle BOOTCAMP (Time)
30 Lunge
30 Knees-Above-Hips
90 Singles
5 Jumping Pull-up
20 Lunge
20 Knees-Above-Hips
60 Singles
10 Jumping Pull-up
10 Lunge
10 Knees-Above-Hips
30 Singles
15 Jumping Pull-up
– 25 MIN TIME CAP –
DIDN’T FINISH? Add 0:01 for every rep you had left.
[EXAMPLE: If you had 10 Reps left, score is 25:10]
