Forever Young CrossFit – CrossFit
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)