Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
5 min AMRAP
15 Jumping Jacks
10 Lunges
10 DB Sumo Deadlifts
10 Half Burpee
10 Push-ups
Into…
5 min AMRAP
15 Single/Double Unders
10 Step-ups
10 Slam Ball
10 DB Burpees
10 Ring Rows
Recovery Workout
RX: Metcon (Time)
3-4 SETS
750m/550m Row
50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (25/15)
10 DB Devil’s Press (35/25)
15 Ring Rows
-At least 1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
INT: Metcon (Time)
3-4 SETS
550m/350m Row
75 Single Unders
20 Box Step Overs (24/20)
20 Slam Balls (25/15)
10 DB Devil’s Press (25/15)
10 Ring Rows
-At least 1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
BC: Metcon (Time)
3-4 SETS FOR QUALITY
300m Row
50 Single Unders
20 Box Step Overs (20)
20 Slam Balls (15)
10 DB Devil’s Press (15/10)
10 Ring Rows
-At least 1:00 Walking Rest b/t Sets-
-30:00 Time Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Group Mobility or Stretching
