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*
Plate G2OH
Plate Press
Jumping Squats
Mountain Climbers
Push Press
15 MINUTES TO COMPLETE:
5 Sets of 5 Push Press
START WITH WARM-UP SETS:
10 Reps – Empty Bar
8 Reps – Light
6 Reps – Moderate
Then Start your 5 sets of 5 reps
“Are You Pushing Enough?” Rx (AMRAP – Reps)
3 ROUNDS FOR REPS
3 MIN AMRAP*
1. Cal Row/Bike
– – – 0:30 sec Rest – – –
2. Push Press*
– – – 0:30 sec Rest – – –
3. Slam Balls [25/15]
– – – 0:30 sec Rest – – –
*3 MIN work – 0:30 sec Rest
* Push Press weight goes up
every round
[135, 155, 185]
[95, 105, 125]
Score: Total number of reps
completed.
“Are You Pushing Enough?” INTERMEDIATE (AMRAP – Reps)
3 ROUNDS FOR REPS
3 MIN AMRAP*
1. Cal Row/Bike
– – – 0:30 sec Rest – – –
2. Push Press*
– – – 0:30 sec Rest – – –
3. Slam Balls [25/15]
– – – 0:30 sec Rest – – –
*3 MIN work – 0:30 sec Rest
* Push Press weight goes up
every round:
[95, 105, 125]
[65, 75, 95]
Score: Total number of reps
completed.
“Are You Pushing Enough?” BOOTCAMP (AMRAP – Reps)
3 ROUNDS FOR REPS
3 MIN AMRAP*
1. Cal Row/Bike
– – – 0:30 sec Rest – – –
2. Plate Push Press*
– – – 0:30 sec Rest – – –
3. Slam Balls [25/15]
– – – 0:30 sec Rest – – –
*3 MIN work – 0:30 sec Rest
* Push Press weight goes up
every round:
[10, 15, 25]
Score: Total number of reps
completed.
