Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Groiner Stretch
:30 Scorpion Stretch
:30/side Lower Back Stretch
:30/side Quad Stretch
A. CONDITIONING
Metcon (Time)
For Time:
4 Sets:
1:30 Max Effort on the row
heat 1: Rows
heat 2: wall sit
Rest 1:00 between sets
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X20 MIN
50 Slam Ball Throw (25/15)
40 Partner Sit Ups w/Med Ball (20/14)
30 KB Sumo Deadlift (70/53)|(53/35)
20 Up Down step over partner (Athlete one hold low plank position, Athlete two perform 10 Up down and step over partner carefully and then switch.)
10 Wall Walks (5 each)
