CrossFit – Tue, Nov 29

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