Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

5 Bootstrapper

5/5 Side Lunges

5/5 Behind the Neck Elbow Punches

5 Front Squats

:20 Quad Stretch (against the wall)

Strength

Front Squat 1 1/4 (Weight)

ON A 12:00 MIN RUNNING CLOCK…

Perform 4-reps (moderate load) of One and a Quarter FS

https://youtu.be/9UvEIWW7RNw

(3-4 Sets)

Workout

2 Sets of AMRAP’s (AMRAP – Rounds and Reps)

1st Set:

AMRAP X8 MIN

12 Alt. DB Hang Snatch (50/35)|(35/25)

15 Box Jumps (24/20)

18 Hands Release Push Ups

https://youtu.be/zPrcw-WIdZs

Rest 1:00 then…

2nd Set:

AMRAP X8 MIN

12 Alt. DB Snatch (Ground)

15 Box Jumps Over (24/20)

18 HSPU

https://youtu.be/9wIkPCS4Mbo

**Check HRPU and HSPU video**