Wednesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

FOR TIME

400m Run (Moderate)

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Running Jackie Rx (Time)

FOR TIME:

1000m Run

50 Thruster (45/35)

30 Pull-up

Hard Cap: 15 MIN

Running Jackie INTERMEDIATE (Time)

FOR TIME:

1000m Run

50 Thruster (35/15)

30 Banded Pull-up

Hard Cap: 15 MIN

Running Jackie BOOTCAMP (Time)

FOR TIME:

800m Run

40 MB Thruster

20 Ring Rows

Hard Cap: 15 MIN

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads