Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

:30 Row

10 Up down to plate

7 Light Kip → 5 Big Kip → 3 Kipping Pull-up

Workout

RX: Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Bar Muscle-Ups

INT: Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

11/9 C2B/Pull ups

BC: Metcon (Time)

5 ROUNDS FOR TIME

20/16 Cal Row

15 Burpees to Plate

11/9 Ring Rows

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose