Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
Into…
5 min AMRAP
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Slam Balls
5/5 Alt. Lunges
Skill
Warm-up (No Measure)
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
Workout
Rx: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)
30 Plate Hops
400m Run
30 Slam Ball (25/15)
30 Lunges
*At a Moderate & Smooth Pace Throughout
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (35/26)
30 Plate Hops
400m Run
30 Slam Ball (25/15)
30 Lunges
*At a Moderate & Smooth Pace Throughout
BC: Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
200m Run
25 Air Squats
25 Sit-Ups
200m Run
25 KB Swing (26/18)
25 Plate Hops
200m Run
25 Slam Ball (15)
25 Lunges
*At a Moderate & Smooth Pace Throughout
