Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5 Push Up to Pike Stretch

:30 Child Pose Stretch

5 Strict Press

10 Scap Pull Ups

into…

2 Sets:

5/5 PVC Around the World

5 Push Jerk

10 PVC Passthrough

10 Scap Push Ups

Strength

Push Jerk (1-1-1-1-1)

Build for a Heavy 1-Rep

-Focus on driving the bar with the legs to the Overhead Position.

-Focus on receiving low.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X12 MIN

10 Toes To Bar

12 HSPU or 12 DB Z Press (mod-heavy load)

14 Hang Power Clean (115/75)|(75/55)

(Score is Rounds and Reps)

Accessory Work

Metcon (No Measure)

3 Sets

12 BB Bicep Curls or DB Bicep Curls

8/8 Single DB Bent Over Row

15 Single DB Tricep Extension