CF 08/15/19

Forever Young CrossFit – CrossFit

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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)