Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X 10 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Push Press*
*Max 2 attempts at 10RM
Workout
Rx: Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)
30 Box Jump (24/20)
INT: Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar*
20 Push Press (75/55)
30 Box Jump (20/16)
*Can step over bar
BC: Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
10 Half Burpee Over Bar*
20 MB Push Press
30 Box Step-up (20/16)
*Can step over bar
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!
*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!