Forever Young CrossFit – CrossFit
Warm Up (No Measure)
2 Sets:
10 Barbell Good Morning
5 Inch worm w/Push Ups
5/5 Elbow Punches
3 Strict Press
into…
1 Set:
5 Thrusters
5 Clean Grip Deadlift
3 Front Squats
Strength
Thruster (Weight)
ON A 13:00 MIN RUNNING CLOCK…
5 Sets:
Build to a Heavy 1-rep of Thruster.
*Between sets perform :30 sec. Double DB or KB Front Rack Hold*
-Movement Demo
https://youtu.be/L219ltL15zk
Workout
Time for Stations (4 Rounds for time)
If you complete the work early, rest until the end of the time limit.
3 MINS TO COMPLETE [0:00-3:00]
40 Back Squat (135/95)
– – – – – – – – – – – – – – – – – – – – – – – – – –
4 MINS TO COMPLETE [3:00-7:00]
20 Box Jumps Over(24/20)
30 Burpees
– – – – – – – – – – – – – – – – – – – – – – – – – –
5 MINS TO COMPLETE [7:00-12:00]
80 Wall Ball (20/14)
– – – – – – – – – – – – – – – – – – – – – – – – – –
6 MINS TO COMPLETE [12:00-18:00]
400m Run
200 Dubs
– – – – – – – – – – – – – – – – – – – – – – – – – –
SCORE 1 = Time to complete Back Squat
SCORE 2 = Time to complete BJO + Burpee
SCORE 3 = Time to complete Wall Ball
SCORE 4 = Time to complete Run + Dubs
*calculate time to complete, don’t just enter the time on the clock
*DIDN’T FINISH? Add 1 second to the time cap for each Rep not completed.