Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
3 ROUNDS
250m Row (Easy – Moderate – Hard)
7 Squats – Front Squats (PVC) – OH Squats (PVC)
7 Push-ups – Ring Dip Negative – Pseudo Push-ups
7 Scap Pull-ups – Chin-ups – Pull-ups
7 Sit-ups – Leg Lifts – Hanging Knee Raises
*Every round gets harder. If any athlete cannot perform the movement, have them repeat the same as the round before.
“Mind Control” Rx (AMRAP – Reps)
EMOM x 24 MINUTES*
MIN 1 – Cal Row/Bike
MIN 2 – Half Burpee Box Jump Over (24/20)
MIN 3 – KB Farmer Carry (HEAVY)
MIN 4 – Sit-Ups
*:45 work / :15 rest
Score:Total number of reps completed.
(Count seconds as reps for KBFC)
“Mind Control” INTERMEDIATE (AMRAP – Reps)
EMOM x 24 MINUTES*
MIN 1 – Cal Row/Bike
MIN 2 – Half Burpee Box Jump (24/20)
MIN 3 – KB Farmer Carry (HEAVY)
MIN 4 – Sit-Ups
*:45 work / :15 rest
Score:Total number of reps completed.
(Count seconds as reps for KBFC)
“Mind Control” BOOTCAMP (AMRAP – Reps)
EMOM x 24 MINUTES*
MIN 1 – Cal Row/Bike
MIN 2 – Half Burpee Box Step Up (24/20)
MIN 3 – KB Farmer Carry
MIN 4 – Sit-Ups
*:45 work / :15 rest
Score:Total number of reps completed.
(Count seconds as reps for KBFC)