Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
EMOM X6 MIN
MIN 1- :30 Pike Stretch + 5 Push Up to Pike Stretch
MIN 2- :20 Front Rack Elbow Punches + :20 Back Rack Elbow Punches
MIN 3- 5 Strict Press + 5 Push Press + Remaining time Barbell OH Hold
Strength
Shoulder Press (2X3 @70%)
Workout
Metcon (Time)
4 Rounds:
200m Run
12 KB Swings (53/35)|(35/26)
12 Burpees
12 Pull Ups
(T.C. 16 MIN)
*RX+ 5 Rounds
Accessory Work
Metcon (Time)
2-3 Sets for quality:
16 Weighted Glute Bridges
8/8 Single leg deadlift
8/8 Seated Plate or DB external Rotation (Plate: 5,2.5. DB’s 10)
– Rest as needed-
