Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
12 Deadbugs
12 Bird Dogs
35 Single Unders
At the 3:30 Mark Switch too
100m Run
10 Alt. V-Ups
15/side Calf Raises
30 Double Unders
Workout
“RANNIE” (Time)
FOR TIME
50-40-30-20-10*
Double Unders
Sit-ups**
*400m Run After Each Full Round
Workout
Metcon (Time)
“RANNIE” (Scaled)
150-120-90-60-30
Single Unders
50-40-30-20-10
Sit Ups
*400m Run After Each Full Round
Post-Workout Strength
Metcon (Weight)
3 SETS FOR QUALITY
15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)
15 Slow DB Glute Bridge-Up
(Score is Weight)