Thursday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:20 Standing Straddle Stretch

8 PVC Kang Squat

5/5 PVC Around the World

into…

2 sets

5 Hands Release Push Ups

:20/side Scorpion Stretch

5/5 Alt. Single Leg Toe Touches

Strength

Floor Press (3-3-3-3)

ON A 12:00 MIN RUNNING CLOCK…

Build to a Heavy-3 Reps

(Practice the form and transition on the floor before going heavy)

(4 attempts only)

Workout

Metcon (Time)

2 Rounds For Time:

200m Single Plate Carry Each (45/25)|(25/15)

80 Plate Ground to Overhead (45/25)|(25/15)

200m Single DB Carry Each (50/35)|(35/20)

80 Single DB Lunges (hold wherever) (50/35)|(35/20)

200m Single KB Carry Each (53/35)|(35/26)

80 Single DB Hang Snatch

200m MB Run Each (20/14)|(14/12)

80 MB Squats (hold wherever)

**2nd Round**

100m Single Plate Carry Each (45/25)|(25/15)

40 Plate Ground to Overhead (45/25)|(25/15)

100m Single DB Carry Each (50/35)|(35/20)

40 Single DB Lunges (hold wherever) (50/35)|(35/20)

100m Single KB Carry Each (53/35)|(35/26)

40 Single DB Hang Snatch

100m MB Run Each (20/14)|(14/12)

40 MB Squats (hold wherever)

*The 200m together, the 80 reps split them with the partner

(T.C. 25 MIN)