Forever Young CrossFit – CrossFit
ROUNDS (Warm Up) (No Measure)
3 ROUNDS (Progress movement every round)
:30 Moderate Row/Bike
:30 Singles – Dubs (or attempts) – Tripple Unders*
10 Plate DL – Plate G2OH – Plate Thrusters
10 Lunge With Twist – Groiners – Bootstrapper
*Work on your Tripple unders. If you don’t have Dubs yet, keep on working on them for the last round aswell.
“Follow The Rope” Rx (AMRAP – Reps)
27 MIN EMOM
:45 Work – :15 Transition/Rest
Cal Row/Bike
Plate G2OH (45/25)
Dubs
Score: Total number of reps completed.
“Follow The Rope” INTERMEDIATE (AMRAP – Reps)
27 MIN EMOM
:45 Work – :15 Transition/Rest
Cal Row/Bike
Plate G2OH (25/15)
Singles
Score: Total number of reps completed.
“Follow The Rope” BOOTCAMP (AMRAP – Reps)
27 MIN EMOM
:45 Work – :15 Transition/Rest
Cal Row/Bike
Plate G2OH (15/10)
Singles
Score: Total number of reps completed.
Finisher (No Measure)
Time to empty your tank. go as hard as you can.
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
* “Gun Hold” is holding plate at waist Height in 1/2 curl and elbows pinned to body.
