Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
10 Jumping Jacks
20 Mountain Climbers
10 Lunges
20 Hollow Flutter Kicks
10 Groiners with Twist
10 Air Squats
10 Forward Leg Swings
10 Lateral Leg Swings
“Rehab WOD 2.0” Rx (2 Rounds for reps)
RECOVERY WORKOUT*
10 MIN EMOM
MIN 1 — AMRAP of 6 Burpees + 6 KB Swings
MIN 2 — Cal Row or Bike, Moderate Effort
-Rest 3:00-
10 MIN EMOM
MIN 1 — AMRAP of 6 Jump Squats + 6 Sit-ups
MIN 2 — Reverse Burpees
*This recovery effort is to set-up tomorrow’s WZA
Qualifier Workout. Pre-gameday, we want a good
sweat, lots of ROM, and walk away feeling great.
Score: Total number of reps for each EMOM.
“Rehab WOD 2.0” INTERMEDIATE (2 Rounds for reps)
RECOVERY WORKOUT*
10 MIN EMOM
MIN 1 — AMRAP of 3 Half Burpees + 3 KB Swings
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
10 MIN EMOM
MIN 1 — AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 — Reverse Burpees
*This recovery effort is to set-up tomorrow’s WZA
Qualifier Workout. Pre-gameday, we want a good
sweat, lots of ROM, and walk away feeling great.
Score: Total number of reps for each EMOM.
