Forever Young CrossFit – CrossFit
Rowl-off Warm-up (No Measure)
Try to hit exactly _____ meters [Coaches Choice]
– If above or below, do that many reps of the exercise
– If SPOT-ON, everyone but the rower does 10 reps
*COACH ENTER EXERCISES AS COMMENT*
1. KBSDL High Pull
2. Burpees
3. Press [Plate]
4. Squat
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
“Fight Gone Bad” INTERMEDIATE (3 Rounds for reps)
3 ROUNDS [FOR MAX REPS]
1:00 Wall Ball [14/12]
1:00 Sumo Deadlift High Pull [55/35]
1:00 Box Jumps [20/16]
1:00 Push Press [55/35]
1:00 Calorie Row
– – 1:00 REST BETWEEN ROUNDS – –
“Fight Gone Bad” BOOTCAMP (3 Rounds for reps)
3 ROUNDS [FOR MAX REPS]
1:00 Wall Ball
1:00 KB SDLHP
1:00 Box Jump
1:00 Press [Plate]
1:00 Calorie Row
– – 1:00 REST BETWEEN ROUNDS – –
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS NOT FOR TIME
0:30 Left Plank (elbow)
15 Ab Mat Sit-ups
0:30 Right Plank (elbow)
15 Ab Mat Sit-ups
