Announcements
– – – – -No 6:45pm class or WL on 3/6 – – – – –
– – – – -Forever Young Games- – – –
This Saturday March 7th, Come cheer and have fun.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
Workout
Rx: Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups
Rx+= Ring MU
(Score is Reps)
INt: Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Strict Pull-ups*
(Score is Reps)
BC: Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 200m Run
MIN 3 & 4 – 15 Half Burpees Then Max Elevated Ring Rows
(Score is Reps)
