Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 MIN AMRAP
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Recovery Workout
Rx: Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 10 Double Unders + 6 Single DB Snatch (50/35)
MIN 2 — Cal Row or Bike
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 6 Med Ball Hang Squat Clean + 6 Med Ball Strict Press
MIN 2 — Plank Hold
Score:
1. Total number of Dubs, Snatches and Calories all together.
2. Total number of MB Clean, MB Strict Press.
INT: Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 20 Singles + 6 Single DB Snatch (35/20)
MIN 2 — Cal Row or Bike
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 6 Med Ball Hang Squat Clean + 6 Med Ball Strict Press
MIN 2 — Plank Hold
Score:
1. Total number of Dubs, Snatches and Calories all together.
2. Total number of MB Clean, MB Strict Press.
BC: Metcon (2 Rounds for reps)
EMOM x 10 MINUTES
MIN 1 — AMRAP of 20 Singles + 6 Plate G2OH
MIN 2 — Cal Row or Bike
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Hang Squat Clean + 4 Med Ball Push Press
MIN 2 — Plank Hold
Score:
1. Total number of Dubs, Snatches and Calories all together.
2. Total number of MB Clean, MB Push Press.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching
