Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
2 Sets:
12 Alt. Superman
10/side Seated Plate Shoulder External Rotation (5,2.5)
10 Snow Angels
into…
2 Sets:
5 Snatch Deadlift
5 Snatch High Pull
5 Muscle Snatch
Strength
Metcon (Weight)
Every :30 for 12 min
1 Power Snatch (keep same weight across the sets)
(Moderate load, no misses)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X12 MIN
7 Hang Power Snatch (115/75)|(75/55)
14 Back Rack Lunges
21 Wall Ball Shots (20/14)|(14/10)
Core
Metcon (No Measure)
3 Sets
:30 Russian Twist
12 Leg Raises w/hip lift
10/10 Windshield Wipers
20 Alt. Heel Touches