Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X10 min
Straight Leg Bear crawl (down and back)
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
8 Half Burpee to Broad Jump
Workout
Rx: Metcon (AMRAP – Reps)
21 MIN EMOM
MIN 1 – 12/10 Cal Row/Bike
MIN 2 – 15 Burpees
MIN 3 – 10 Strict Pull-ups
Score: Total number minutes completed.
(max score is 21)
INT: Metcon (AMRAP – Reps)
21 MIN EMOM
MIN 1 – 10/8 Cal Row/Bike
MIN 2 – 15 Half Burpees
MIN 3 – 10 Pull-ups
Score: Total number minutes completed.
(max score is 21)
BC: Metcon (AMRAP – Reps)
21 MIN EMOM
MIN 1 – 10/8 Cal Row/Bike
MIN 2 – 12 Half Burpees
MIN 3 – 10 Ring Rows
Score: Total number minutes completed.
(max score is 21)
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
