Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
10 Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
10 DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
RX: Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (45/35)
DB Suitcase Reverse Lunge
*200m Run after every full round.
INT: Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (35/25)
DB Suitcase Reverse Lunge
*200m Run after every full round.
BC: Metcon (Time)
FOR TIME
14-12-10-8-6
DB Push Press (25/15)
DB Suitcase Reverse Lunge
*100m Run after every full round.
