Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
5/5 Single Arm DB Strict Press (Light Load)
:20/side Scorpion Stretch
:20/side Thread the Needle
5/5 Single Arm DB Push Press
5 Bootstrappers
Teaching
Warm-up (No Measure)
(5 MIN)
Push Press practice drills
Strength
Push Press (1-1-1-1-1)
ON A 12:00 RUNNING CLOCK…
Build for a Heavy 1-rep of Push Press
(5 sets only)
*Rest 1-1:15 MIN between each heavy rep.*
**Save the Heavy Rep weight on your notes for percentage work later.**
Workout
Metcon (AMRAP – Rounds and Reps)
3 Sets:
AMRAP X 5 MIN
25 Double Unders/50 Single Unders
10/10 Alt. Single DB Hang Power Clean (50/35)|(35/25)
3 Wall Walks
*Rest 1:00 between each set.*
(Score is Rounds and Reps)
Cool Down
Metcon (No Measure)
Walk 100m (Fire hydrant)
then…
:30 sec./side each stretch (4:00)
Straight Arm to Wall (Shoulder stretch)
Child Pose (:30 elbows forward/:30 arms extended)
Standing Calf Stretch (Left/Right)
Quad Stretch (On the floor-Left/Right)
Optional Finisher
Metcon (No Measure)
3 Sets:
:30 Low Plank with Hip Rotation
20 Alt. V-Ups
20 Alt. Heel Taps
5 Low Plank to High Plank Transition
