Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m run
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
MIN 3 — 15 KB Swings (53/35)
MIN 4 — :30-:45 sec. Wall Sit
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
Warm-up (No Measure)
3 SETS
15 Pike up (rower)
1:00 Hollow Rocks
-Rest as needed b/t Sets-
