Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Elbow Punches
5 Air Squats
5 Strict Press
:20 Bottom of the squat hold
5 BB Thrusters
10 PVC Good Mornings
Strength
Deadlift (5-5-5)
ON A 12:00 MIN RUNNING CLOCK…
Build to a Moderate 5-Reps (3 Sets only)
**NOT touch and go. Take :03 sec. break between each rep.
Workout
Metcon (Time)
10 Rounds:
25 Double Unders/50 Single Unders
9 Thrusters (95/65)|(75/55)
(Score is time)
Core
Metcon (No Measure)
3 Sets:
:15/side Single Arm Front Plank
8-10 Seated Pike Leg Lifts
:15/side Single Leg Hollow Body Hold
20 Alt. KB Deadbug
