Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
5 BB Sumo Good Mornings
4/4 Groiner Stretch
5 Sumo Deadlift
:30 Lower Back Stretch
:30 Standing Straddle Stretch
Strength
Sumo Deadlift (1-1-1-1-1-1-1)
ON A 15:00 MIN RUNNING CLOCK…
Build to a Heavy 1-rep
(5-7 sets only)
-Focus on your breathing.
-Solid Starting Position.
-Barbell close to your body before the lift.
Workout
Metcon (4 Rounds for time)
4 Sets:
12 Thrusters (115/75)|(95/65)
15 Toes to Bar
25 Burpees Over the Bar
*Rest 1:00 min between sets*
(T.C. 22 MIN)
Cool Down
Metcon (No Measure)
Walk 100m
into…
:30 sec. of each movement (4:00 min)
Thread the Needle (laying on the floor)|(Left/Right)
Pigeon Stretch (Left/Right)
Scorpion Stretch (Left/Right)
Quad Stretch (on the wall)|(Left/Right)
