Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

5/5 Side Lunges

:30 Child Pose w/ Elbows Forward

5/5 Barbell Elbow Punches

into…

2 Sets:

5 Clean Deadlift

5 Clean High Pull

5 Power Clean

5 Front Squats

Strength

3-Position Power Clean (1-1-1-1)

-Ground

-Below the knees

-Above the knees

*Moderate load, focus on barbell transition on all three positions.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X5 MIN

5 Hang Power Clean (135/95)|(95/65)

35 Double Unders/70 Single Unders

Rest 1:00 then…

AMRAP X5 MIN

7 Power Clean (115/75)|(75/55)

50 Double Unders/100 Single Unders

Rest 1:00 then…

AMRAP X5 MIN

9 Front Squats (95/65)|(65/45)

75 Double Unders/150 Single Unders

(Score is Round and Reps)

Core

Metcon (No Measure)

“Tabata”

:20 on/:10 off

Scissors Kick

Hollow Flutter Kicks

Tuck Hold

Hollow Rocks