Forever Young CrossFit – CrossFit
10 MIN AMRAP (Warm-up) (No Measure)
:30 Row/Bike
6 Half Burpees
8 Plate Deadlift
10(ttl) Lunges
10(ttl) Step-ups
“Evil EMOM” Rx (AMRAP – Reps)
21 MIN EMOM
MIN 1 — 12/10 Cal Row/Bike
MIN 2 — 10 Burpee Step-Ups (24/20)
MIN 3 — 20(ttl) DB Step Back Lunges
(Athlete Choice)
Score: Total number of minutes
completed (Max score is 21).
“Evil EMOM” INTERMEDIATE (AMRAP – Reps)
21 MIN EMOM
MIN 1 — 10/8 Cal Row/Bike
MIN 2 — 8 Burpee Step-Ups (24/20)
MIN 3 — 20(ttl) DB Step Back Lunges
(Athlete Choice)
Score: Total number of minutes
completed (Max score is 21).
“Evil EMOM” BOOTCAMP (AMRAP – Reps)
21 MIN EMOM
MIN 1 — 10/8 Cal Row/Bike
MIN 2 — 8 Half Burpee Step-Ups (20/16)
MIN 3 — 16(ttl) DB Step Back Lunges
(Athlete Choice)
Score: Total number of minutes
completed (Max score is 21).
Core TBT Russians (No Measure)
Tabata russian twist: 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Russian Twist:
Start seated on the floor with your knees bent and heels in contact with the ground. Lean back until you feel the abdominals engage to stabilize your body. Holding a medicine ball or a weight plate, rotate as far as possible to your right and touch the ball or plate to the ground behind you. Make sure you rotate your entire torso and are not just reaching around with your arms. Wherever the weight goes, your shoulders and eyes should go as well. After touching, forcefully change direction and move the load to the other side (without pausing).
