Forever Young CrossFit – CrossFit

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7 MIN WARM-UP (No Measure)

Repeat list until time is up.
:30 Bike/Row (moderate)

10(ttl) Single Arm KB Swings

10(ttl) KB Bent Over Row

10(ttl) Side Lunges

8 Push-ups

Back Squat

5×5 (3-0-1)

@60-70% of 1RM

– Rest 2 MIN b/t Sets –

Time Cap 20 MIN

*Note: this is the first week of squat

8 week squat cycle! Goal will be to build

toward establishing new 1RM.

“Need For Speed” Rx (Time)

4 ROUNDS FOR TIME

200m Run

Cal Bike/Row (20/15)

12 Strict Pull-ups

Time Cap: 15 MIN

“Need For Speed” INTERMEDIATE (Time)

4 ROUNDS FOR TIME

200m Run

Cal Bike/Row (20/15)

12 Pull-ups

Time Cap: 15 MIN

“Need For Speed” BOOTCAMP (Time)

4 ROUNDS FOR TIME

200m Run

Cal Bike/Row (15/10)

12 Jumping Pull-ups

Time Cap: 15 MIN