Forever Young CrossFit – Weightlifting for CrossFit
Accessory Day 2.0
California Warm Up (No Measure)
Light run/row/assault bike (5 – 7min)
Frankenstein walks aka high kicks down & back (2X)
Two hands one foot (quad stretch) down & back
High knee tuck with a forward lunge and twist (hold the twist for 5 sec) down and back
Inch worms/walk outs with a Spiderman complex (drop the elbow to the ground, hold for 5 sec) down & back
20 Dead bugs
20 Scapula pull ups
20 Jumping squats
1: Drop Snatch (6×10@light weight)
start w/ the bar
2: Zots Press (5-5-5-5-5-5)
work up to a 5RM
3: Snatch High Pull (10×5@light weight)
start @ mid shin
4: Barbell Squat Jumps (5-5-5-5-5-5)
work up to 5RM
