Forever Young CrossFit – CrossFit
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.