Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
10 PVC Passthrough
5 BB Strict Press
5/5 Elbow Punches
10 Scap Push Ups
:20 Cobra Stretch
Strength
Strict Press (3-3-3-3)
ON A 12:00 MIN RUNNING CLOCK…
Build to a Heavy 3-Reps
*Preform 2-3 sets before the heavy 3-reps.
(Between sets perform 5-7 Strict Pull Ups or 8-10 (moderate-heavy) DB Bicep Curls)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X15 MIN
10 DB Push Press (50/35)|(35/25)
25 Sit Ups
12 Burpees to Target
20 Sit Ups
14 Alt. Single DB OH Lunges (Switch hands after completing 7 reps)
(Score is Rounds and Reps)
Core
Metcon (No Measure)
3 Sets:
:30/side Plank (DB optional)
:20/side Single Leg Tuck Hold
12 Slow Crunches
12 Alt. V-Ups
