CF 05/23/19

Forever Young CrossFit – CrossFit

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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.