Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP X7 MIN
5/5 Elbow Punches
:20 Wall Sit hold
3 Strict Press + 3 Thrusters
5 Inch Worm w/ Push Ups
100m Light Jog
Strength
Thruster (4-4-4-4-4)
ON A 14:00 MIN RUNNING CLOCK…
Build to a Moderate 4-reps of Thruster.
(5 Sets/including warm up sets)
-Focus on holding a solid front rack position during the front squat transition.
-Hold the breath and engage the core before the drop.
-Drive the bar with the legs and lock the full body on the full extension.
Workout
Metcon (Time)
3 Rounds:
12 Thrusters (95/65)|(75/55)
50 Double Unders/100 Single Unders
12 Alt. Single DB Devil Press (50/35)|(35/25)
50 Double Unders/100 Single Unders
50′ Handstand Walk (Scaling option: 100′ Bear crawl)
(T.C. 15 MIN)
