Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds, graduating in difficulty…
100m Run (1st. Easy → 2nd. Mod → 3rd. Hard)
10 Step Up → 1st. Low Box Jump → 2nd & 3rd. Higher Box Jump
10 1st. MB Push Press → 2nd. MB Thruster → 3rd. Wall Ball
After the Warm-Up, go into the High Box Jump.
Skill
Max Height Box Jump (Distance)
Max Height Box Jump
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted on each attempt.
Workout
“DEATH RACE” Rx (Time)
FOR TIME
200m Run
20 Wall Balls (20/14)
20 Box Jumps (24/20)
200m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
400m Run
50 Wall Balls (20/14)
50 Box Jumps (24/20)
400m Run
– 25 MIN Time Cap –
“DEATH RACE” INTERMEDIATE (Time)
FOR TIME
200m Run
20 Wall Balls (14/12)
20 Box Jumps (20/16)
200m Run
30 Wall Balls (14/12)
30 Box Jumps (20/16)
400m Run
50 Wall Balls (14/12)
50 Box Jumps (20/16)
400m Run
– 25 MIN Time Cap –
“DEATH RACE” BOOTCAMP (Time)
FOR TIME
100m Run
20 Wall Balls
20 Box Step ups (24/20)
100m Run
30 Wall Balls
30 Box Step ups (24/20)
200m Run
40 Wall Balls
40 Box Step ups (24/20)
200m Run
– 25 MIN Time Cap –
Optional Finisher
Metcon (No Measure)
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
