Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
100m X4 sets
rest the same time of the run
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 4 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– PVC Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 12 MINUTES
MIN 1 – Double Under Practice
MIN 2 – Row 200/150m
MIN 3- :30 sec. Plank march/Plank Punches
Workout
Rx: Metcon (Time)
FOR TIME
1200m Run
100 Double Unders
800m Run
75 Double Unders
400m Run
50 Double Unders
17 MIN Cap
INT: Metcon (Time)
FOR TIME
1200m Run
150 Single Unders
800m Run
100 Single Unders
400m Run
75 Single Unders
17 MIN Cap
BC: Metcon (Time)
FOR TIME
850m Row
100 Single Unders
650m Row
75 Single Unders
450m Row
50 Single Unders
15 MIN Cap