Forever Young CrossFit – CrossFit
10 MIN WARM-UP (No Measure)
10(ttl) Plate Circles
10 Lunges with Twist
5 Inch Worms
:20 Hollow Rock
10 Jumping Jacks
10(tll) Box Step Ups
10(ttl) SA DB Press
Extended Warm-up (No Measure)
6 MIN EMOM
MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 – 100m Jog
Into…
ON A 6 MIN RUNNING CLOCK…
Kipping HSPU Breakdown
“Upside Down” Rx (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35) / (24/20)
*Run 200m After Each Set
“Upside Down” INTERMEDIATE (Time)
FOR TIME
21-15-9-6
Handstand Push-up**
8-8-8-8
DB Box Step-Over (35/25) / (20/16)
*Run 200m After Each Set
**Athletes can place an abmat or 2
below their head.
“Upside Down” BOOTCAMP (Time)
FOR TIME
21-15-9-6
Box HSPU**
8-8-8-8
DB Box Step-Over (20/16)
*Run 200m After Each Set
**Athletes that are not comfortable
being inverted can do DB Push Press.
