Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 MIN AMRAP
200m Run
– – – – – – – – – – – – – – – – – – – – – – – –
4 Half Burpee
8 Air Squat (2sec hold @ bottom)
10 Box Step up
3 Slow Push ups (5-0-5)
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row/Bike for Cals
P2 – 5 DB Bent Over Rows + 10 Burpees + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Row/Bike for Cals
P2 – 5 Push-ups + 10 Box Jumps (24/20) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
SCLD: Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
P1 – Row/Bike for Cals
P2 – 5 DB Bent Over Rows + 10 Half Burpee + 15 Slam Balls
-Rest 2:00-
AMRAP x 15 MINUTES
P1 – Row/Bike for Cals
P2 – 5 Knee Push-ups + 10 Step-Ups (20/16) + 15 Air Squats
*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching