Forever Young CrossFit – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS
10 Air Squats → 10 BW Lunges → 10 DB FR Lunge → 10 DB OH Lunge
10 Scap Pull-ups → 10 Ring Rows → 5/5 SA Ring Row → 10 Jumping Pull-ups
10 Shoulder Taps in Plank → 10 Knee Push-ups → 10 Knee HR Push-ups → 10 Push-ups
:30 Single Unders → Big Jump Single Unders → Alt. Leg Single Unders → High Knee Single Unders
Strength
Metcon (Weight)
3 SETS
7/7 DB Snatch
7/7 DB OH Lunge
-Rest 1:30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10-9-8-7-6-5-4-3-2-1*
Strict Pull-ups
Push-ups
*100m Run after each full Set.
Once you finish 1-1 and 100m Run that is 1 Round.
