Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Metcon (No Measure)

“Pizza Game”

into…

Line Drills

2 Rounds:

Frankenstein Kicks

Toe Walk

Heel Walk

Knees to the chest

High Knees

Butt Kicks

Side Shuffle (wall to wall)

Team WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP X30 MIN

Buy in: 3000m Row (Alternate every 250m)

then the remaining time…

AMRAP of:

100 Double Unders/200 Single Unders

60 Cal Bike (Alternate every 12 Cal.)

30 Sync Sit Ups

20 Sync Burpees

**RX+ 4000m Row**

Accessory Work

Metcon (No Measure)

3-4 Sets:

12 DB Floor Press

8/8 Single leg Glute bridges

10/10 Fire hydrants

:45 Weighted wall sit