Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Group Jog
Into…
AMRAP x 4:00
10 Supermans
10 Scap Push Ups
5 Push Up to Pike
Strength
Push Press (5-5-5)
5-5-5
Push Press*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
Rx: Metcon (AMRAP – Reps)
E2MOM FOR 18 MIN*
MIN 1&2 – 400/350m Row or
30/22 Cal Bike
MIN 3&4 – 15 Shoulder Press (95/65)
MIN 5&6 – Max Reverse Burpees
-Rest 2:00 b/t Sets-
*Score: Your score will be the total number or reverse burpees throughout the workout. In order for the reverse burpees to count, athlete must complete ALL meters on Row or Cal Bike and 15 Shoulder Press.
INT: Metcon (AMRAP – Reps)
E2MOM FOR 18 MIN*
MIN 1&2 – 400/350m Row or
30/22 Cal Bike
MIN 3&4 – 15 Shoulder Press (65/45)
MIN 5&6 – Max Reverse Burpees
-Rest 2:00 b/t Sets-
*Score: Your score will be the total number or reverse burpees throughout the workout. In order for the reverse burpees to count, athlete must complete ALL meters on Row or Cal Bike and 15 Shoulder Press.
BC: Metcon (AMRAP – Reps)
E2MOM FOR 18 MIN*
MIN 1&2 – 350/300m Row or
25/18 Cal Bike
MIN 3&4 – 15 DB Shoulder Press
MIN 5&6 – Max Reverse Burpees
-Rest 2:00 b/t Sets-
*Score: Your score will be the total number or reverse burpees throughout the workout. In order for the reverse burpees to count, athlete must complete ALL meters on Row or Cal Bike and 15 Shoulder Press.
Finisher
Metcon (No Measure)
3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups
