Thursday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike/Row at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

3:00 Bike/Row at HARD pace

Workout

RX: Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike/Row

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

INT: Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 13/10 Cal Bike/Row

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (185/135)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

BC: Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 10/8 Cal Bike/Row

MIN 2 – 5 or 7 Burpee + 5 Med Ball Deadlift (20/14)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads