Forever Young CrossFit – CrossFit
Partner Warm-up [JJ] (No Measure)
One partner does jumping jacks while the other completes exercise #1. Then switch. BOTH partners complete exercise #1 before moving onto exercise #2.
7 MINUTE WARM-UP
1. 10 KB Deadlift
2. 10[ttl] KB Clean
3. 10[ttl] Step-up
4. 100m Row/ 0:30 Moderate Bike
Triple EMOM RX (AMRAP – Rounds)
5 MIN EMOM
14/12 Cal Row
[or 12/10 Cal Bike]
– – 1 MINUTE REST – –
5 MIN EMOM
16 S/A DB Hang Clean (50/35)
– – 1 MINUTE REST – –
5 MIN EMOM
12 Burpee Box Jump Over (24/20)
SCORE = Total minutes completed successfully
[Max Score = 15]
Triple EMOM INTERMEDIATE (AMRAP – Reps)
5 MIN EMOM
12/10 Cal Row
[or 10/8 Cal Bike]
– – 1 MINUTE REST – –
5 MIN EMOM
12 S/A DB Hang Clean (35/20)
– – 1 MINUTE REST – –
5 MIN EMOM
8 Burpee Box Jump Over (20/16)
SCORE = Total minutes completed successfully
[Max Score = 15]
Triple EMOM BOOTCAMP (AMRAP – Rounds)
5 MIN EMOM
10/8 Cal Row
[or 8/6 Cal Bike]
– – 1 MINUTE REST – –
5 MIN EMOM
10 MB Clean
– – 1 MINUTE REST – –
5 MIN EMOM
8 Half-Burpee Box Jump Over
SCORE = Total minutes completed successfully
[Max Score = 15]
Finisher (No Measure)
Time to empty your tank. Do as much as you can.
8 MINUTES TO COMPLETE:
3 SETS OF
25 Weighted Sit-ups