Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
“PVC Game”
into…
2 Rounds:
5 Bootstrappers
10 Good Mornings
5 PVC Kang Squats
into…
1 Round:
Line Drills
25′ feet each…
Knees to Chest
Frankenstein Kicks
Butt Kicks
Side Shuffle
Karaoke (wall to wall)
Skill Work
Metcon (AMRAP – Reps)
EMOM X6 MIN
MIN 1: Toes to Bar (Unbroken)**
MIN 2: :45 Wall Sit
**Choose any of this option to go unbroken: 5-7/7-9/9-11/12-14.
Team WOD
Metcon (Calories)
AMRAP X22 MIN
Buy in: 1600m Relay (800m each)**
into…
4 Rounds:
30 Wall Ball Shots (20/14)
10 Sync. Toes to Bar
20 Front Squats (155/105)|(135/95)
remaining time Row for Calories…
**Athlete waiting will be working on the rower.
