Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

8 min AMRAP

5 Push Ups to Pike Stretch

5 BB Strict Press

5/5 PVC Around the World

:20 Wall Sit

5/5 Lunges

10 Scap Pull Ups

Strength

Strict Press (3-3-3-3)

ON A 12:00 MIN RUNNING CLOCK…

Build to a moderate 3-reps

(4 Sets only)

*Pause each rep on the shoulder (NO bounce)

Workout

Metcon (Time)

3 Rounds:

14 Toes to Bar

16 Alt. DB Clean & Jerk (50/35)|(35/25)

18 Burpees to Box Jump Over (24/20)

400m Run

(Score is Time)(18:00 CAP)

Core

Metcon (No Measure)

3 Sets: (OPTIONAL)

:30 Tuck Hold

:30 Arms Forward Hollow Body Hold

8/8 Side Plank Rotation

10/10 Heel Touches