Monday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

100m X4 sets

rest the same time of the run

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 4 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– PVC Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 12 MINUTES

MIN 1 – Double Under Practice

MIN 2 – Row 200/150m

MIN 3- :30 sec. Plank march/Plank Punches

Workout

Rx: Metcon (Time)

FOR TIME

1200m Run

100 Double Unders

800m Run

75 Double Unders

400m Run

50 Double Unders
17 MIN Cap

INT: Metcon (Time)

FOR TIME

1200m Run

150 Single Unders

800m Run

100 Single Unders

400m Run

75 Single Unders
17 MIN Cap

BC: Metcon (Time)

FOR TIME

850m Row

100 Single Unders

650m Row

75 Single Unders

450m Row

50 Single Unders
15 MIN Cap