Forever Young CrossFit – CrossFit
8 MIN AMRAP (Warm-up) (No Measure)
8 MIN AMRAP
1:00 Row or Bike
10 Groiners
10 Lunges
10 Slam Ball or Deadlifts
10 Slam Ball Thrusters
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
“Rehab WOD” (2 Rounds for reps)
10 MIN EMOM
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
10 MIN EMOM
MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 — Box Jumps (24/20) Moderate effort.
*This recovery effort is to
set-up tomorrow’s WZA
Qualifier Workout.
Pre-gameday, we want a
good sweat, lots of ROM,
open up the legs from
yesterday and walk away
feeling great.
Score: Total number of reps completed
for each EMOM. Count calories as reps.