Tuesday

Announcements

– – – – -Forever Young Games Competition- – – – –

Saturday, March 7th. REGISTER TODAY!!!

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Rx: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Advanced – 40 Unbroken Double Unders

(Score is Reps)

INT: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50 (75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intermediate – 40 Double Unders

(Score is Reps)

BC: Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 DB Push Press then Max Push Jerks Until :50

MIN 2 – 5 Burpees then single Unders*

*75 Fast Single Unders

(Score is Reps)