Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100m run X4 Increasing effort
rest 1 min btwn set
EMOM X12 min
Min 1: 5 Inch Worms + Push-Up
Min 2: 10 Scap Pull-Ups
Min 3: 8 KB Goblet Squats (pause :01 at the bottom)
Min 4: 10 KB Good Mornings
Workout
Rx: Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – 3 Front Squats (185/125)
MIN 2 – 12/10 Cal Bike/Cal Rower
MIN 3 – 3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
KB Front Rack Hold
Rx+= Legless Rope Climb
Score: Total number of every minute completed. (max score is 24)
INT: Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – 3 Front Squats (155/105)
MIN 2 – 10/8 Cal Bike/Cal Rower
MIN 3 – 1 or 2 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
KB Front Rack Hold
Rx+= Legless Rope Climb
Score: Total number of every minute completed. (max score is 24)
BC: Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – 6 Goblet Squats (Challenging weight)
MIN 2 – 10/8 Cal Bike
MIN 3 – 1 or 2 Rope Climbs Progression
MIN 4 – :45 Static Hold (Athlete Choice**)
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
KB Front Rack Hold
Rx+= Legless Rope Climb
Score: Total number of every minute completed. (max score is 24)
