Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 KB Bent Over Row
5 Up-Down to Target
10 Alt. KB Horn Taps
:45 Low Plank
Skill
Metcon (No Measure)
EMOM X 8MIN
MIN 1: 5-7 Strict Toes to Bar
MIN 2: 5-7 Negative Push Ups (30X1)
(No Measure)
Workout
Metcon (AMRAP – Reps)
3 SETS FOR REPS
40/30 Cal Bike or Cal Row
Max Reps Unbroken Ring Muscle-Ups or Ring Rows*
15 Burpee to Target
:30 Single KB Front Rack Hold (R) (70/53)|(53/35)
:30 Single KB Front Rack Hold (L)
30 Alt. KB Horn Taps (Elbow Plank)
-Rest 2:00 b/t Sets-
*Set is complete when the athlete comes off the Rings. 10 RMU Cap / 20 Ring Row Cap.
Target is 6″ above standing reach
(Score is Total Reps of MU or RR)