Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS
100m Run
8 Plate Ground to Overhead (:02 pause OH)
:20 Plank Hold
8 Glute Bridge-Ups (:02 pause at top)
:20 Hollow Rock
3 Strict Pull-ups
Pre-Workout (after teaching portion)
1 “MOCK” ROUND…
100m Run
8 KB Swings
4 Pull-ups
100m Run
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– 15 MIN TIME CAP –
“Helen” INTERMEDIATE (Time)
3 ROUNDS OF:
400m Run
21 KB Swings (44/26)
12 Jumping Pull-up
– 15 MIN TIME CAP –
“Helen” BOOTCAMP (Time)
3 ROUNDS OF:
200m Run
21 KB Swings [R]
12 Ring Row*
– 15 MIN TIME CAP –
*Make them challenging
Finisher
Metcon (No Measure)
5 SETS
10 Strict Toes 2 Bar or Strict Knee Raise
-Rest as Needed b/t Sets-
