Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Graduated Warm-up (R1 → R2 → R3)
3 ROUNDS (10:00 CAP)
R1:
8 Cal Row
8 Ring Rows
8 Push-ups
8 Slam Ball Deadlift
8 Alt. Lunges
:30 Samson Stretch
R2:
8 Cal Row
8 Scap Pull ups
8 Hands release Push ups
8 Slam Ball G2OH
8 Alt. Cossack Squats
8 Bootstrappers
R3:
8 Cal Row
8 Pull ups
8 Burpees
8 Slam Balls
8 Air Squats
8 Alt. Groiners
Recovery Workout
RX: Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (25/15)
MIN 6 – Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest…walk, breath, and recover.
INT: Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 – Row for Cals
MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (35/15)
MIN 3 – Hollow, Superman, or Plank Hold
MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 – Slam Ball (25/15)
MIN 6 – Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest…walk, breath, and recover.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child’s Pose
2:00 Down Dog Pose