Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM X8 MIN
MIN 1: :45 Good Morning
MIN 2: :30 BB Deadlift/:30 Barbell Elbow Punches
MIN 3: :30 Bootstrappers/:30 Cobra to child pose stretch
MIN 4: :30 Slow Air Squats/:30 Alt. Superman
Strength
Tempo Deadlift (5-5-5+5)
Build for a Light-Moderate 5 Reps of Deadlift.
*Tempo: :03 Descending.
-Focus on midline stabilization.
-Controlled transition descending following the tempo.
(3-4 sets only)
*12:00 MIN Running Clock
Workout
Metcon (Time)
For Time:
30 Toes to Bar
15/15 Alt. Single DB Hang Clean & Jerk (50/35)|(35/25)
15 HSPU
15/15 Single DB Thruster
15 Bar MU or 30 Ring Rows (as low as possible)
15/15 Single DB Thruster
15 HSPU
15/15 Alt. Single DB Hang Clean & Jerk (50/35)|(35/25)
30 Toes to Bar
(Score is Time)
(RX+ Ring MU)
