Thursday

Forever Young CrossFit – CrossFit

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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)