Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats
-THEN-
SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Rotations
:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1×3)
ON A 10:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Thruster
Workout
RX: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
– 16 MIN Time Cap –
INT: CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
– 16 MIN Time Cap –
BC: CrossFit Games Open 17.5 BOOTCAMP (Time)
10 ROUNDS FOR TIME
9 MB Thrusters
35 Single-Unders
– 16 MIN Time Cap –
Metcon (Time)
Core Strength (10 min T.C.)
2 sets:
12 V-Ups
:30 sec. Low Plank
12 Alt. V-Ups
:30- sec. High Plank
15/15 Bicycle Crunches
