08/05/19

Forever Young CrossFit – CrossFit

View Public Whiteboard

ROUNDS (Warm Up) (No Measure)

2 ROUNDS

With a partner, both moving together at the same time.

8 Half Burpees

8 Air Squats

8 V-ups

8 Plate G2OH

Into…

1 ROUND

P1 Row/Bike then P2 Row/Bike.

15 Cal Row/Bike

10 Burpees

10 Toes To Bar (or progression)

10 SA DB G2OH (Alternate)

10 MIN Cap

“Double Madness” Rx (Time)

PARTNER WORKOUT*

IN TEAMS OF 3…

FOR TIME

120/100 Cal Row/Bike

120 Burpees

60/50 Cal Row/Bike

100 Toes To Bar

30/20 Cal Row/Bike

80 SA DB Ground To Overhead (35/25)**

– 33 MIN Hard Cap –

*Athletes must switch every 15 Cal on the

rowers/bikes and split work between the two in

any way. Get as far as you can in the workout!

** Must alternate arms.

“Double Madness” INTERMEDIATE (Time)

PARTNER WORKOUT*

IN TEAMS OF 2…

FOR TIME

120/100 Cal Row/Bike

120 Half Burpees

60/50 Cal Row/Bike

100 Toes To Shoulders

30/20 Cal Row/Bike

80 SA DB Ground To Overhead (25/15)**

– 33 MIN Hard Cap –

*Athletes must switch every 15 Cal on the

rowers/bikes and split work between the two in

any way. Get as far as you can in the workout!

** Must alternate arms.

“Double Madness” BOOTCAMP (Time)

PARTNER WORKOUT*

IN TEAMS OF 2…

FOR TIME

80/60 Cal Row/Bike

80 Half Burpees

40/30 Cal Row/Bike

60 Toes To Post

20/15 Cal Row/Bike

60 SA DB Ground To Overhead**

– 33 MIN Hard Cap –

*Athletes must switch every 10 Cal on the

rowers and split work between the two in

any way. Get as far as you can in the workout!

** Must alternate arms.

“Double Madness.3” (Time)

PARTNER WORKOUT*

IN TEAMS OF 3…

On the Row/Bike…

P1 work – P2 Plank Hold – P3 Rest

FOR TIME

180/150 Cal Row/Bike

180 Burpees

90/75 Cal Row/Bike

150 Toes To Bar

45/30 Cal Row/Bike

120 SA DB Ground To Overhead(35/25)**

– 33 MIN Hard Cap –

*Athletes must switch every 15 Cal on the

rowers/bikes and split work between the two in

any way. Get as far as you can in the workout!

** Must alternate arms.