Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
10 Squat
0:30 sec Squat hold
8 Plate G2OH
10 (ttl) Plate Cicles
10 (ttl) Side Lunges
8 Push Ups
Front Squat
ON A 15:00 RUNNING CLOCK
Build to 3RM Front Squat
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
4 Reps – heavy
3 Reps – Repeat until max is found
Push Press
ON A 10:00 RUNNING CLOCK
Build to 3RM Push Press
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
4 Reps – heavy
3 Reps – Repeat until max is found
“Elevate” Rx (AMRAP – Rounds and Reps)
5 MIN AMRAP
50 Air Squats
25 Hand Release Push-ups*
50 Plate G2OH [45/25]
*Feet Elevated on Plate
“Elevate” INTERMEDIATE (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
50 Air Squats
25 Hand Release Push-ups
50 Plate G2OH [25/15]
“Elevate” BOOTCAMP (Time)
AMRAP x 5 MINUTES
35 Air Squats
15 Push-ups*
35 Plate G2OH [25/15]
*On knees if needed
