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*
Lunge(ttl)
Sit-ups
Push-up (on knees)
Half Burpee
“On & Off We Go” Rx (AMRAP – Reps)
TABATA
8 Sets, 0:20 Work / 0:10 Rest
Tabata 1 – Row/Bike
Tabata 2 – Lunge
Tabata 3 – Toe-to Bar
Tabata 4 – Push-up
Tabata 5 – Strict Pull-up
-Rest 1:00 b/t Tabatas
Score: Total number of reps.
“On & Off We Go” INTERMEDIATE (AMRAP – Reps)
TABATA
8 Sets, 0:20 Work / 0:10 Rest
Tabata 1 – Cal Row/Bike
Tabata 2 – Lunge
Tabata 3 – Toe-to Shoulders
Tabata 4 – Knee Push-up
Tabata 5 – Pull-up
-Rest 1:00 b/t Tabatas
Score: Total number of reps.
“On & Off We Go” BOOTCAMP (AMRAP – Reps)
TABATA
8 Sets, 0:20 Work / 0:10 Rest
Tabata 1 – Cal Row/Bike
Tabata 2 – Lunge
Tabata 3 – Toes-To -Pole
Tabata 4 – Push-up (On knees)
Tabata 5 – Jumping Pull-up
-Rest 1:00 b/t Tabatas
Score: Total number of reps.
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
ALTERNATING TABATA
4 Sets Each, Alternating
Movements.
T1 – DB Overhead Tricep Extension
T2 – DB Bicep Curl
For both exercises, use one Dumbbell with a hand holding each end.