Forever Young CrossFit – CrossFit
7 MIN WARM-UP (No Measure)
Repeat list until time is up.
15 Jumping Jack
10[ttl] Side Lunge
10[ttl] Lunge
15 Jumping Jack
10 Plate G2OH
10[ttl] Plate Circles
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
10 MIN EMOMM
MIN 1 – Practice Goat 1
MIN 2 – Practice Goat 2
– – – – – – – – – – – – – – – – – – –
GOAT 1 OPTIONS:
Muscle-Up/Pull-up
Strict T2B
Pistol
GOAT 2 OPTIONS:
HSPU
Handstand Hold
Handstand Walk
“Drop It Hard” Rx (AMRAP – Reps)
15 MIN EMOM
MIN 1 – 20 Slam Balls [25/15]
MIN 2 – 20 Slam Ball Lunges
MIN 3 – 3 Wall Walks
Score: Total number of minutes
completed.
“Drop It Hard” INTERMEDIATE (AMRAP – Reps)
15 MIN EMOM
MIN 1 – 16 Slam Balls [25/15]
MIN 2 – 16 Slam Ball Lunges
MIN 3 – 3 Wall Walks*
Score: Total number of minutes
completed.
*On knees.
“Drop It Hard” BOOTCAMP (AMRAP – Reps)
15 MIN EMOM
MIN 1 – 10 Slam Balls [25/15]
MIN 2 – 10 Slam Ball Lunges
MIN 3 – 2 Wall Walks*
Score: Total number of minutes
completed.
*On knees.
