Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
10 Scap. Pull Ups
3/3 Suitcase Deadlifts
9 Scap Push Ups
Into…
AMRAP x 4 MINUTES
6 Kip Swings
9 Barbell Deadlifts
12 Up Downs
Workout
“ALERT” RX (Calories)
25 MIN AMRAP
TEAMS of 2…
Partner 1 – Max Cal Row [or Bike]
Partner 2 – 5 TTB, 10 HSPU, 15 Deadlifts (155/105)|(135/95)
*Partner 2 is timer, switch with Partner 1 after the Deadlifts, score is total calories
Workout
“ALERT” INTERMEDIATE (Calories)
25 MIN AMRAP
TEAMS of 2…
Partner 1 – Max Cal Row [or Bike]
Partner 2 – 5 Toes-2-Shoulder, 10 Hands Release Push-up, 15 Deadlifts (95/65)(75/55)
*Partner 2 is timer, switch with Partner 1 after the Deadlifts, score is total calories
Workout
Metcon (No Measure)
EMOM X24 MINUTES
MIN 1- 15/12 Cal Bike
MIN 2- 12-15 HSPU
MIN 3- 12-15 Toes to Bar
MIN 4- 15 Deadlifts (155/105)|(135/95)
Core
Metcon (No Measure)
TABATA :20 on/ :10 off [8 SETS]
Windshield Wipers
Leg Raises with Hip Lift
Low Plank with Hip Rotation
V-Ups
