Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
:30 Cal Bike/Row
10(ttl) SA DB Bent Over Row
5 Push-ups
25′ Bear Crawl
25′ Reverse Bear Crawl
10(ttl) SA DB Thruster
“Donkey Kong” Rx (AMRAP – Reps)
15 MIN EMOM
MIN 1: Cal Bike/Row
MIN 2: Hand Release Push-up
MIN 3: Rope Climb*
Rx+: Legless Rope Climb
Score: Total number of reps
completed.
“Donkey Kong” INTERMEDIATE (AMRAP – Reps)
15 MIN EMOM
MIN 1: Cal Bike/Row
MIN 2: Push-up
MIN 3: Rope Climb
Score: Total number of reps
completed.
“Donkey Kong” BOOTCAMP (AMRAP – Reps)
15 MIN EMOM
MIN 1: Cal Bike/Row
MIN 2: Push-up (on Knees)
MIN 3: Prone Rope Climb or
Horizontal Ring Row
Score: Total number of reps
completed.
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
ON A 10:00 RUNNING CLOCK…
HS Walk Play*
*Suggested Drills…
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk
