Forever Young CrossFit – CrossFit

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10 MIN WARM-UP (No Measure)

200m Run

25m Walking Lunges

10 Single Leg KB Romanian DL

10(ttl) KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

Back Rack Lunge

10-10-10

Barbell Back Rack Lunge*

Build from Moderate to Moderate-Heavy. Reverse

lunge, alternating legs each rep for 10 total reps.

Bar comes from the rack.

“Blackout” Rx (AMRAP – Reps)

12 MIN AMRAP

40 Slam Balls (25/15)

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball.

Athlete choice for forward

or reverse lunge.

“Blackout” INTERMEDIATE (AMRAP – Reps)

12 MIN AMRAP

30 Slam Balls (25/15)

30 Slam Ball Lunges*

20 Toe to Shoulders

*Bear hug hold with ball.

Athlete choice for forward

or reverse lunge.

“Blackout” BOOTCAMP (AMRAP – Reps)

12 MIN AMRAP

20 Slam Balls (25/15)

20 Slam Ball Lunges*

10 Toe to Post

*Bear hug hold with ball.

Athlete choice for forward

or reverse lunge.