Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:30 Jefferson Curl Stretch
10 Cat/Cows
:20/side Tricep on the Wall Stretch
5/5 Box Step Ups (20)
2 Sets:
5/5 Arms Circle (Back/Forward)
5 BB Clean DL
5/5 BB Elbow Punches
5 Muscle Clean
Extended Warm-up
Metcon (No Measure)
EMOM X9 MIN
MIN 1: 6/6 Single DB Step Up (50/35)(35/25)|(24/20)
MIN 2: 50 Double Unders or :30 Double Unders Practice
MIN 3: :30 Plate Hollow Hold or :30 Plate Tuck Hold
Workout
Metcon (Time)
FOR TIME:
Buy in: 100 Sit Ups
then…
4 Rounds:
15 Box Jumps (24/20)
100m Run
6/6 Single DB Up & Down (50/35)|(35/25)
100m Run
9 Power Clean (135/95)|(115/75)
Cool Down
Metcon (No Measure)
100m Walk
:30 each Stretch
Cobra Stretch
Child Pose
Groiner Stretch (Right/Left)
Standing Calf Stretch
Quad Stretch against the wall (Left/RIght)
Standing Toe Touch
