Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
10 Scap Pull Ups
10 Scap Push Ups
5/5 Plate Around the World (25/15)
5 Empty Barbell Sumo DL High Pull
5 Hands Release Push Ups
Skill
Metcon (No Measure)
Pull Ups Progressions:
-Kipping Pull Ups
Kip Swing
Short Kip with Hip Extension
Kip with Hip Extension
Kipping Pull Ups
*Pull Ups Strength Work
EMOM X10 MIN
(:02 descending|Tempo Work)
MIN 1: 12-15 Barbell Bent Over Row (Light-Moderate)
MIN 2: 12-15 DB Floor Press (Mod-Heavy)
TEAM WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP X20 MIN
Buy in: 1 Mile Run (together)
the remaining time…
800m Row (400m each)
24 Pull Ups (12 each)
36 Sumo Deadlift High Pull (115/75)|(95/65)|(18 each)
48 DB Up Down (50/35)|(35/25)|(24 each)
4 Rope Climbs
*On the NOTES write down the time of the mile.
(Score is Rounds and Reps)
