Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
20 Alt. Superman +:15 sec. Hold
10 BB Deadlift
:30 Child Pose
4/4 Groiner Stretch
Strength
Sumo Deadlift
ON A 15:00 MIN RUNNING CLOCK…
Build to a Heavy 3-Rep (Touch and Go)
(5 attempts only. Do not compromise the form, you don’t have to.)
(Score is weight)
Workout
Metcon (4 Rounds for time)
4 Sets:
15 Wall Ball Shots (20/14)|(14/12)
12 Box Jumps Over (24/20)
9 Burpees w/ Extra Push Ups
6 Thrusters (135/95)|(115/75)|(95/65)
**Rest 1:00 min between sets**
(Score is Time per Round)
