Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PROGRESSIVE SETS
1 SET
:20s Tuck Hold
10 Up Downs
10 Scap Push Ups
5/5 SA DB Bent Over Row
1 SET
:20s Supinated Grip Dead Hang
10 Burpees
10 Plank Shoulder Taps
10 No Push Up Renegade Rows
1 SET
:20s Active Hang
10 DB Burpees
10 Tuck Ups
5/5 Single DB Swings
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY
:30-:45 Hollow Hold or Rocks
10 V-Ups
10 Perfect Kip Swings
(No Measure)
Workout
Metcon (Time)
3 SETS FOR TIME
20 Weighted Sit Ups (Plate or DB)
20 DB Hang Power Snatch (50/35)|(35/25)
20 Weighted Sit Ups (Plate or DB)
20 Hands Release Push Ups
20 Weighted Sit Ups (Plate or DB)
8 Single DB Devil’s Press
-Rest 1:30 b/t Sets-
(Score is Total Time)
Partner Workout
Metcon (Time)
6 SETS FOR TIME
20 Toes to Bar
12 Power Snatch (135/95)(95/65)
20 Toes to Bar
20 Burpees Over The Bar
20 Toes to Bar
10 DB Devil Press (50/35)|(35/25)
“BEER GRACE” (Time)
FOR TIME:
30 Clean & Jerk (135/95)
*Every 5 reps STOP and Drink 😉
