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)

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)