Announcements
– – – – -Forever Young Games Competition- – – – –
Saturday, March 7th. REGISTER TODAY!!!
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
100m run
10 Tempo Push-ups (31×1)
10/10 Single Arm Tempo DB Floor Press (3331)
10/10 Single Arm DB Arnold Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
100m run
*Warm should be performed with a light-moderate DB…
Workout
Rx: Metcon (AMRAP – Rounds and Reps)
EMOM x 21 MINUTES
MIN 1 – 15/12 Cal Bike/Row
MIN 2 – 15 DB Bench Press (50/35)*
MIN 3 – 5 Strict HSPU
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
INT: Metcon (AMRAP – Rounds and Reps)
EMOM x 21 MINUTES
MIN 1 – 12/10 Cal Bike/Row
MIN 2 – 15 DB Bench Press (35/20)*
MIN 3 – 10 HSPU
*For the DB Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)
BC: Metcon (AMRAP – Rounds and Reps)
EMOM x 21 MINUTES
MIN 1 – 12/10 Cal Bike/Row
MIN 2 – 15 Plate Bench Press
MIN 3 – 3 Wall Walks
*For the Plate Bench, athletes can use flat bench or rest upper back on medball.
(Score is Rounds + Reps)