Forever Young CrossFit – CrossFit
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