Forever Young CrossFit – CrossFit
ROUNDS (Warm Up) (No Measure)
3 ROUNDS*
*Each round will progress in complexity, feel free to repeat the same movement in different rounds if you find it very challenging.
250m Row (Easy – Mod – Hard)
10 Air Squat – PVC Front Squat – PVC OH Squat
7 Push-Up – Ring Dip – Negative Dip
7 Scap Pull-Up – Chin-Ups – Pull-Up
7 Sit-Ups – Lying Leg Raise – Hanging Knee Raises
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
8 MIN EMOM
MIN 1 – 3-5 Reps Tall Box Jump*
MIN 2 – Max L-Hang or Tuck-Hang
“Fast Cash” Rx (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 Cal Row/Bike
1:00 Strict Ring Dip or Bench Dip
1:00 Box Jump (24/20)
1:00 Toes to Bar
-Rest 1:00 b/t Sets
Score: Total number of reps
completed for all stations together.
“Fast Cash” INTERMEDIATE (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 Cal Row/Bike
1:00 Ring Dip or Bench Dip
1:00 Box Jump (24/20)
1:00 Toes to Shoulders
-Rest 1:00 b/t Sets
Score: Total number of reps
completed for all stations together.
“Fast Cash” BOOTCAMP (AMRAP – Reps)
3 SETS FOR MAX REPS
1:00 Cal Row/Bike
1:00 Negative Ring Dip or Bench Dip
1:00 Box Jump (20/16)
1:00 Toes to Pole
-Rest 1:00 b/t Sets
Score: Total number of reps
completed for all stations together.
