Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
Choose two light KB’s or DB/s, a weight that you feel comfortable pressing overhead with ease.
BUY IN…
15/12 Cal Bike (Easy Effort) or 200m Run
3 ROUNDS…
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
ON a 10:00 RUNNING CLOCK…
Muscle-Up Skill Development
Beginner – Transition Drills
Intermediate – Ring Drills
Advanced – Mult. Reps or Strict Work
“Burning Machine” Rx (AMRAP – Reps)
12 MIN E2MOM
2:00 Work – :30 Transition/rest
Cal Row/Bike
Wall Ball (20/14)
Muscle-Ups
Rx+: Ring MU
Score: Total number of reps completed.
“Burning Machine” INTERMEDIATE (AMRAP – Reps)
12 MIN E2MOM
2:00 Work – :30 Transition/rest
Cal Row/Bike
Wall Ball (14/10)
Chest To Bar
Score: Total number of reps completed.
“Burning Machine” BOOTCAMP (AMRAP – Reps)
12 MIN E2MOM
2:00 Work – :30 Transition/rest
Cal Row/Bike
Wall Ball
Ring Row
Score: Total number of reps completed.
