Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*
Into…
2 ROUNDS*
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee**
10 Scap Pull-Ups
*:03 Descend into squat and explode to stand
**Jump back to a High Plank and pause to perform a Strict Push-Up
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row/200m run
MIN 2 — 15 Burpees
MIN 3 — 15 KB Swings (53/35)
MIN 4 — :30-:45 sec. Wall Sit
MIN 5 — 8/8 Goblet Lunges
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
