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. Sit Ups
2. Burpees
3. G2OH Press [Plate]
4. Squat
“Row it Down” Rx (Time)
5 ROUNDS FOR TIME
500m Row/Bike
12 Hang Squat Cleans [135/95]
“Row it Down” INTERMEDIATE (Time)
5 ROUNDS FOR TIME
500m Row/Bike
12 Hang Squat Cleans [95/65]
“Row it Down” BOOTCAMP (Time)
5 ROUNDS FOR TIME
300m Row/Bike
20 MB Squat Cleans [20/10]
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS
15 Row Pike-ups
30 Russian Twists
*Rest as needed b/t sets
