Forever Young CrossFit – CrossFit
General Warm-Up 1.11 (No Measure)
400 M RUN
then
Small shoulder circles (3 reps)
T hold or Twisting push up (4 reps)
Walking the Feet out (3 reps)
Push Up Series (3 reps of each)
Regular, wide, diamond, planche & side to side
Pull Up/ Lat activation (3 reps of each)
Regular, wide, & narrow with both grips
Front to Back Leg Swing (L/R) on the wall (10 reps each leg)
Side to Side Leg Swing (L/R) on the wall (10 reps each leg)
Squat hold 2 X (:30sec)
Broad jump (length of gym; down & back)
Extended Warm-up (No Measure)
10:00 to Build to Heavy Set of 5 Deadlift
*Goal here is quality, TNG reps 20-30% heavier than workout weight.
Build quickly then at end of 10:00, workout weight should be on the bar.
Unbroken Or Bust RX (Time)
3 ROUNDS
15 Deadlifts (225/155)
30 Pull-ups
30 Wall Ball (20/14)
*All sets UNBROKEN. Any time you break the set, 3 Burpee penalty
25 MIN TIME CAP
Unbroken Or Bust INTERMEDIATE (Time)
3 ROUNDS
15 Deadlifts (185/125)
30 Jumping Pull-ups
30 Wall Ball (16/12)
*All sets UNBROKEN. Any time you break the set, 3 Burpee penalty
25 MIN TIME CAP
Unbroken Or Bust BOOTCAMP (Time)
3 ROUNDS
15 KB Deadlifts
20 Ring Row
20 Wall Ball
*All sets UNBROKEN. Any time you break the set, 3 Burpee penalty
25 MIN TIME CAP
