Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
5/5 PVC Around the world
:15/side Arm to Wall Stretch
5 BB Strict Press
5 BB Bent over row
5/5 Box Step Ups (24/20)
Strength
Push Press (3-3-3-3)
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 3-reps of Push Press
(4 sets)
-Straight and controlled dip transition/Posición vertical y controlada en la flexión de rodillas al comienzo.
-Full extension on knees, hips and elbows/Extensión completa de rodillas cadera y codos.
Workout
Metcon (AMRAP – Reps)
EMOM X25 MIN
MIN 1: 15 Up Down
MIN 2: 18 Hands Release Push Ups
MIN 3: MAX Box Jumps Over (24/20)
MIN 4: Rest
MIN 5: 16 Alt. DB Front Rack Lunges (50/35)|(35/25)
(Score is MAX reps on Box Jumps Over)