Wednesday

Forever Young CrossFit – CrossFit

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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)