Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.
EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand
AMRAP X 8 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
Weakness Work (No Measure)
15 Minutes to work on your weaknesses!
Ask your coach for guidance and progressions.
– Pull-ups – Muscle-ups – Rope Climbs
– Handstands – Pistols – Dubs – Etc…
Workout
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)
*2″, 4″ or Rx+ = 6″ Deficit
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES
40 Walking Lunges
20 Push-Ups
40 Sit-ups
20 Box Jumps (24/20)
BC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20 Walking Lunges
10 Push-Ups/Knee Push ups
20 Sit-ups
10 Box Jumps (20/16)
