Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 MIN AMRAP
50′ Alt. Hip stretch
5 Inch-Worm Push-ups
5 Broad Jumps (land in ΒΌ squat softly!)
5 BB Good Morning
10 Elbow Rotations (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
Rx: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
15 MIN Hard Cap
DT – INT (Time)
5 Rounds for time:
12 Deadlifts, 115# / 85#
9 Hang Power Cleans, 115# / 85#
6 Push Jerks, 115# / 85#
15 MIN Hard Cap
“DT” BOOTCAMP (Time)
5 ROUNDS FOR TIME:
12 MB Deadlifts
9 MB Clean
6 MB Push Press
15 MIN Hard Cap
