Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
7 Bootstrappers
5/5 Cossack Squat
5 Wall Ball Front Squat
*At 4:00 mark, swap movements to:
5/5 Samson Lunge Stretch
5 Kang Squats
5 Wall Ball Thrusters
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)*
22-18-14-10-6
Hands Release Push Ups
Immediately Into…
30 Burpees to Target
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100-80-60-40-20
Wall Balls (20/14)|(14/10)*
44-36-28-20-12
Hands Release Push Ups
Immediately Into…
1 Mile Partner Wall Ball Run
*Heavy WB Optional
**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.
(Score is Time)
