Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 100m Run

MIN 2 – 35 Single Unders remaining time pike stretch

MIN 3 – :45 Up-Downs

MIN 4 – 8 Slow Air Squats + 8 Bootstrappers

MIN 5 – 12 Empty Barbell Bent Over Row + 10 Knee Push Ups

Workout

Metcon (AMRAP – Reps)

6 SETS ON A 3:00 RUNNING CLOCK…

COMPLETE:

10 Bent Over Row (Athlete Choice)

20 Jumping Air Squats

30 Double Unders

Then Immediately Into…

Max Hands Release Push Ups in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Total Hands Release Push Ups)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS (:20 ON /:10 OFF)

MOVT 1 – Hollow Rocks

MOVT 2 – Push-Up Plank

*Alt. Movements for 8 Sets Total.

(Score is Reps of Hollow Rocks)