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. Plate G2OH
2. Side Lunge [e]
3. Plate Bent Over Row
4. Pause Squat [5 Seconds]
WHILE YOU WAIT FOR YOUR TURN:
Jumping Jacks!
Extended Warm-up (No Measure)
3 SETS
5-10 Strict Pull-up*
1:00 Handstand Hold
1:00 Rest
*Choose a number you can do UNBROKEN
“keep It Burning” Rx (Time)
4 ROUNDS FOR TIME
90 Dubs
30 Plate Ground to OH [45/25]
30 Overhead Lunges
“Keep It Burning” INTERMEDIATE (Time)
4 ROUNDS FOR TIME
120 Singles
30 Plate Ground to OH [25/15]
30 Overhead Lunges
“Keep It Burning” BOOTCAMP (Time)
4 ROUNDS FOR TIME
40 Singles
20 Plate Ground to OH
20 Lunges [No Weight]
