Forever Young CrossFit – CrossFit
Warm-up legs and push-ups (No Measure)
400m run
“grab an ab-mat”
Right Side:
leg raises (10 reps)
leg rotation forward (10 reps)
leg rotation backward (10 reps)
scorpions (10 reps)
side-to-side (10 reps)
row the boat (10 reps)
Left Side: Same
scap push ups (10 reps)
normal push ups (10 reps)
side planks (30 sec/arm)
planche push ups (10 reps)
push up to down dog (10 reps)
“Heavy Run” RX (AMRAP – Reps)
for 20 minutes
Partner Up
P1:
Run 200m
P2 :
3 Deadlift [185/ 125]
Max Double unders
* While P1 runs 200m, P2 does Max effort doubles unders
Score: Total double unders completed as a team
“Heavy Run” INTERMEDIATE (AMRAP – Reps)
For 20 minutes
Partner Up
P1:
Run 200m
P2 :
3 Deadlift [135/ 95]
Max sinlges
* While P1 runs 200m, P2 does max sinlges
Score: Total singles completed as a team
“Heavy Run” BOOTCAMP (AMRAP – Rounds)
EVERY 1:30 FOR 10 SETS
Partner Up
P1:
Run 100m
P2 :
6 KB Deadlift
6 Half Burpee
* While P1 runs 100m, P2 does 6 KB Deadlift and
6 Half Burpee. Then switch for the next 1:30 set.
Score: Total number of sets completed as a team
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
8 Minutes to do 5 SETS of:
10 DB Hammer Curls
10 DB Bicep Curls
10 DB Strict Press
10 DB Deficit Push-Ups
*If you can’t hit all 5 sets,
get as many as you can!
