Forever Young CrossFit – CrossFit
8 MIN AMRAP (Warm-up) (No Measure)
16(ttl) DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows
*Moderate pace.
Skill/Strength (No Measure)
FOCUS ON QUALITY, NOT SPEED.
ON A 10:00 RUNNING CLOCK…
Muscle-Up Development
“Jump Man” Rx (Time)
FOR TIME**
9 Muscle-Ups
50 SA DB Suitcase Reverse Lunge (50/35)*
7 Muscle-Ups
50 SA DB Push Press*
5 Muscle-Ups
Rx+: Ring MU
*Alternate arms.
**At the top of every minute,
including at 3,2,1 go,
perform 3 Box Jumps
(24/20)
Time Cap: 18 MIN
“Jump Man” INTERMEDIATE (Time)
FOR TIME**
9 Burpee Pull-up
50 DB Suitcase Reverse Lunge (35/25)*
7 Burpee Pull-up
50 DB Push Press*
5 Burpee Pull-Up
*Alternate arms.
**At the top of every minute,
including at 3,2,1 go,
perform 3 Box Jumps
(24/20)
Time Cap: 18 MIN
“Jump Man’ BOOTCAMP (Time)
FOR TIME*
9 Jumping Pull-ups
35 Reverse Lunge
7 jumping Pull-up
35 Plate Push Press
5 Jumping Pull-ups
*At the top of every minute,
including at 3,2,1 go,
perform 3 Box Jumps
(24/20)
Time Cap: 18 MIN
