Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
400m Run
– – – – – – – – – – – – – – – – – – –
20 Mountain Climbers
10 Plate Hops
20 Jumping Jacks
10 Plate G2OH
10(ttl) Side Lunges
Shoulder Press
3 SETS*
4 Strict Press
+
4 Push Press
*:02 pause at the top of
each rep. Superset each
set with 20 Glute Bridge-Ups.
SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight
“Takeoff” Rx (Time)
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)
40 Push Press (115/75)
500m Row
400m Run
25 KB Swing
20 Push Press
Time Cap: 35 MIN
“Takeoff” INTERMEDIATE (Time)
FOR TIME
1000m Row
800m Run
50 KB Swing (35/26)
40 Push Press (95/65)
500m Row
400m Run
25 KB Swing
20 Push Press
Time Cap: 35 MIN
“Takeoff” BOOTCAMP (Time)
FOR TIME
800m Row
400m Run
40 KB Swing (26/18)
30 Plate Push Press (25/15)
400m Row
200m Run
20 KB Swing
15 Plate Push Press
Time Cap: 35 MIN
