Thursday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Run

then…

3 ROUNDS

5 Inch Worm + Push-Up

10 KB Sumo DL

:20 Jump Rope*

1st Round: Single Unders

2nd Round: Backwards Single Unders

Workout

Rx: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (70/53)|(53/35)

75 Double Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

100 Double Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

125 Double Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

INT: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Push-up

30 Russian KB Swing (53/35)

150 Single Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Push-up

50 Russian KB Swing

200 Single Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Push-up

70 Russian KB Swing

250 Single Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)

BC: Metcon (3 Rounds for time)

ON A 3:00 RUNNING CLOCK…

20 Knee Push-up

30 Russian KB Swing (35/26)

150 Single Under

-Rest 1:30-

ON A 5:00 RUNNING CLOCK…

40 Knee Push-up

50 Russian KB Swing

200 Single Under

-Rest 1:30-

ON A 7:00 RUNNING CLOCK…

60 Knee Push-up

70 Russian KB Swing

250 Single Under

*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.

(Score is Time Each Set)