Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
100m Run
5 Inchworms
10 KB Deadlift
10 Kipping Swings
8(ttl) SA KB Bent Over Row
Deadlift
15 MINUTES TO COMPLETE:
5 Sets of Tempo 5 Deadlift [3-0-3]
*Use 70-75% of 5RM for all
sets.
START WITH WARM-UP SETS:
10 Reps- Empty Bar
8 Reps – Light
6 Reps- Moderate
Then begin your 5 sets of 5 reps
“RIPCORD” Rx (Time)
4 ROUNDS FOR TIME
15 CTB Pull-ups
15 Deadlift [185/125]
400m Run
“RIPCORD” INTERMEDIATE (Time)
4 ROUNDS FOR TIME
15 Pull-ups
15 Deadlift [155/105]
400m Run
“RIPCORD” BOOTCAMP (Time)
4 ROUNDS FOR TIME
10 Jumping Pull-ups
15 KB Deadlift
200m Run
