Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7MIN

20 Jumping Jacks

5 Cobra Stretch to Child Pose

:20/side Arm Wall Stretch

5 Pike Push Ups or 7 DB Strict Press (Light Load)

Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Skill:

Handstand Push Up

Progressions:

-Pike Push Ups

-Box Pike Push Ups

-Handstand Hold

-Negative HSPU

-Strict HSPU

-Kipping HSPU

*Perform 3-5 reps of each progression, 2-3 Sets.

Partner Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X15MIN

800m Row (400m each)

100 Double Unders/200 Single Unders

20 HSPU or 40 Hands Release Push Ups

50 Wall Ball Shots (20/14)|(14/10)