CF 08/22/19

Forever Young CrossFit – CrossFit

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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.