Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
:30 Moderate Row/Bike/Run
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Samson Lunges
Skill
Metcon (No Measure)
2 SETS FOR QUALITY
3-5 Strict Toes to Bar
Into…
2 SETS FOR QUALITY
5 Double Kip Toes to Bar*
*1 Kip + 1 Kipping Toes to Bar = 1 Rep.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
500/400m Row-25/20 Cal. Bike
15 Toes to Bar
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row-25/20 Cal. Bike
20 KB Alt. Goblet Lunges (53/35)|(35/26)
-Rest 2:00-
AMRAP x 8 MINUTES
500/400m Row-25/20 Cal. Bike
15 Ring Rows
(Score is Rounds + Reps)