Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
200m run @moderate pace
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
5 Barbell Bent Over Row (empty barbell)
Workout
Metcon (4 Rounds for reps)
4 SETS (20 min work)
3/3 DB Turkish Get-Up
15 DB Bent Over Row (2-1-2-1)
25 Weighted Sit-ups (Athlete Choice)
Max Unbroken Dips (bench,ring, box or matador)
-Rest as Needed Between Sets-
*On TGU, perform 3 reps on L side then 3 reps on R side.
*For weighted sit-up, use single object across chest.
*Dips goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3…
ON A 10:00 RUNNING CLOCK…
Max Cal Bike/Max Cal Rower
*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.
