Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
5/5 Groiner Stretch
10 PVC Good Morning
10 Bootstrappers
3/3 Lunge w/Torso twist
(7 MIN)
CONDITIONING
Metcon (Distance)
Teams of 3:
3 sets:
5 MIN to perform…
Max Meters on the Rowers or Cal Bike
*1 athlete row the other two perform 30 Sync. Med Ball Sit Ups (20/14)
(Rest 1:00 Between Sets)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X10 MIN
MOVMT 1:
Athlete 1: 7 Strict Pull Ups
Athlete 2 & 3: DeadHang
MOVMT 2:
Athlete 1: 20 KB Swings (53/35)|(35/26)
Athlete 2 & 3: Deadlift Hold (Weights Guide: 315/225|275/185|225/155))
MOVMT 3:
Athlete 1: 30 Alt. Suitcase Double DB Walking Lunges (50/35)|(35/25)
Athlete 2 & 3: Wall Sit
**If any of the two athletes stop during the Static Movement athlete working MUST stop.**
(Each rounds alternate the athlete that will be doing reps)