Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
200m Run
– – – – – – – – – – – – – – – –
8 Push-ups
10 KB Deadlift
10(ttl) SA KB Press
10(ttl) Lunges
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
ON A 10:00 RUNNING CLOCK…
Hand Stand Push-up Development
“Let It Burn 1” Rx (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time
Score: Max HSPU
Immediately into “Let It Burn 2”
“Let It Burn 2” Rx (Time)
FOR TIME
35 DB Manmakers (35/25)
*In this workout, the
Manmaker does not include
a squat. 1 Rep of Manmaker
= Row L, Row R, Push-up,
Ground to Overhead.
Time Cap: 10 MIN
“Let it Burn 1” INTERMEDIATE (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
1000m Row then…
Max HSPU in Remaining Time
(abmat + 15lbs Plate)
Score: Max HSPU
Immediately into “Let It Burn 2”
“Let It Burn 2” INTERMEDIATE (Time)
FOR TIME*
35 DB Manmakers (25/15)
*In this workout, the
Manmaker does not include
a squat. 1 Rep of Manmaker
= Row L, Row R, Push-up,
Ground to Overhead
Time Cap: 10 MIN
“Let it Burn 1” BOOTCAMP (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
800m Row then…
Max HSPU in Remaining Time
(On the Box)
Score: Max HSPU
Immediately into “Let It Burn 2”
“Let It Burn 2” BOOTCAMP (Time)
FOR TIME
35 Burpees
Time Cap: 10 MIN
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS
10(ttl) DB SA Hammer Curl
10(ttl) DB SA Curl
10(ttl) DB SA Half Curl
