Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. Save the date!!! More details to come
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike/Row (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike/Row (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Rx: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike/ 15/12 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
INT: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 12/9 Cal Bike/ 11/8 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
BC: Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Knee Push-Ups
MIN 2 – 10/8 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
