Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

“KB + Shuttle Run”

into…

2 Sets:

5 Inch Worm w/no push Ups

10 Scap Pull Ups

5 Hollow Rocks

50′ High Knees (Wall to Wall)

50′ Butt Kicks (Wall to Wall)

Skill Practice

Metcon (No Measure)

EMOM X9 MIN

MIN 1: 4/4 Rope Pull Ups

MIN 2: :30 Handstand Hold

MIN 3: 3-5 Negtive HSPU

Team WOD

Metcon (Calories)

20 MIN AMRAP

Partner A does MAX Calories Row or Bike while Partner B does:

6 Hang Power Snatch (115/75)|(75/55)

2 Rope Climbs

20 Sit Ups

(Score is Max Calories)