Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Part:1 3 min Row

Min 1: Easy pace

Min 2: Moderate pace

Min 3: Hard pace

Part 2: AMRAP X5 min

10 Tempo Air Squats (31X1)

8 Up and Down

6 Push up to Down Dog

4 Broad Jumps

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“Speed Demon” Rx (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)

30 Half Burpee

Rx+ sub 8 MIN

Time Cap: 10 MIN

“Speed Demon” INTERMEDIATE (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (25/20)

30 Half Burpee

Time Cap: 10 MIN

“Speed Demon” BOOTCAMP (Time)

3 ROUNDS FOR TIME

20 Single DB Front Squat (25/15)

20 Half Burpee

Time Cap: 10 MIN