Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
12 Alt Groiners
10 Knee Push Ups
20 Alt. Shoulder Taps
:30 Tuck Hold
Extended Warm-up
Metcon (No Measure)
“ROWLING”
ON A 10:00 RUNNING CLOCK…
5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.
*Perform 1 Up-Down for every 5m above or below 100m
(No Measure)
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.
Finisher
Metcon (Time)
FOR TIME
25 Strict Sit-Ups*
50 Alt. V-Ups
100 Russian Twists**
*Fingers interlocked behind the head.
**Light weight optional
(Score is Time)