Forever Young CrossFit – CrossFit

Warm Up (No Measure)

3 Sets:

10 Alt. Superman

4/4 Groiner Stretch

5 Bootstrappers

5/5 Side Lunges

10 BB Deadlift

10 Scap. Pull Ups

5 Kip Swings

Workout Preparation

Deadlift (Warm Up) (No Measure)

ON A 14 MIN RUNNING CLOCK…

Build to 75-80% of your 1RM

3X5 @65%

2X4 @70%

1X3 @75-80%

For Time: (Time)

“Tillman”

7 Rounds for time:

7 Deadlifts (315/205)

200m Sprint

15 Pull Ups

:45 sec. Rest between rounds.

(30 MIN)

-This WOD originated with CrossFit Football and is named after and done in honor of NFL star Pat Tillman who left the Arizona Cardinal of the NFL to serve in the Army in 2002. He joined the Army Rangers and served several tours in combat before he was killed in the mountains of Afghanistan by friendly fire.-