Forever Young CrossFit – CrossFit
Warm Up (No Measure)
AMRAP X7 MIN
5/5 Plate Around the World (25/15)
:15/side Child Pose
:15/side Arm Stretch (against the wall)
5 Strict Press
100m Light Jog
Strength
Shoulder to Overhead Complex (Weight)
Build to a moderate set of the following complex:
5 Sets:
2 Push Press + 2 Push Jerks
Push Press
https://youtu.be/iaBVSJm78ko
Push Jerk
https://youtu.be/VrHNJXoSyXw
Workout
From 0:00 to 17:00 (AMRAP – Rounds and Reps)
AMRAP
0:00-5:00
9 Push Press (115/75)|(95/65)
12 Alt. Double DB Front Rack Lunges (50/35)|(35/25)
15 Burpees to Target
from 5:00-6:00 Rest
AMRAP
6:00-11:00
9 Push Jerks (115/75)|(95/65)
12 Alt. Double DB Suitcase Lunges (50/35)|(35/25)
15 Burpees to Plate (45)
from 11:00-12:00 Rest
AMRAP
12:00-17:00
9 Push Press (115/75)|(95/65)
12 Alt. Single DB Lunges (50/35)|(35/25)
15 Burpees Over the Bar