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*
Bent Over Row [Plate]
Shoulder Press
Burpees
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
8 MIN EMOM
MIN 1 – 1 Strict MU or Pull Up
MIN 2 – 3 KB Press + 3 KB Push Press
“Strict It Is” Rx (AMRAP – Rounds and Reps)
15 MIN AMRAP
10 Single Arm KB Push Press [70/44]
2 Strict MUs
Cal Row/Bike [15/12]
“Strict It Is” INTERMEDIATE (AMRAP – Rounds and Reps)
15 MIN AMRAP
10 Single Arm KB Push Press [35/26]
2 Strict Pull Ups
Cal Row/Bike [12/10]
“Strict It Is” BOOTCAMP (AMRAP – Rounds and Reps)
15 MIN AMRAP
10 KB Push Press [26/18]
4 Ring Rows
Cal Row/Bike [12/10]