Forever Young CrossFit – CrossFit
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)