Wednesday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3:00 Bike/Row

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Rx: Metcon (AMRAP – Reps)

4 SETS OF

EMOM For 3 MIN

MIN 1 – 14/12 Cal Bike/Cal Rower

MIN 2 – 14 Front Rack Reverse Lunge (115/75)

MIN 3 – 14 Box Jump Over

-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)

INT: Metcon (AMRAP – Reps)

4 SETS OF

EMOM For 3 MIN

MIN 1 – 12/10 Cal Bike/Cal Rower

MIN 2 – 14 Front Rack Reverse Lunge (75/55)

MIN 3 – 14 Box Jump

-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)

BC: Metcon (AMRAP – Reps)

4 SETS OF

EMOM For 3 MIN

MIN 1 – 10/8 Cal Bike

MIN 2 – 20 Reverse Lunge

MIN 3 – 14 Box Step ups

-1:00 Rest b/t Sets-
Score: The Workout has 12 MIN of work plus 4 MIN Rest total. If you complete all reps on every minute throughout the workout, your score is 12. For every minute that you do not complete all the reps, you substract 1 to your score. (Max Score = 12)