Wednesday

Forever Young CrossFit – CrossFit

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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