Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
10 min AMRAP
10 PVC Pass throws
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK…
Establish 10RM Overhead Squat
*Max 2 attempts at 10RM
Workout
RX: Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
INT: Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (65/45)
15 Overhead Squat
15 HSPU/HRPU
400m Run
15 HSPU/HRPU
15 Overhead Squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
BC: Metcon (Time)
FOR TIME
200m Run
14 alt. DB Snatch (25/15)
14 DB Front Squats
15 HSPU/HRPU
400m Run
15 HSPU/HRPU
14 DB Front Squats
14 alt. DB Snatch
200m Run
-12:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine
