Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 12 MINUTES
5 Light Single Arm DB Hang Muscle Snatch
15 Jumping Jacks
5 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development
Workout
RX: Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)
C2B Pull-up
into…
15-12-9
American Kettlebell Swing (70/53)
Bar Muscle-Up
-16:00 Hard Cap-
INT: Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (53/35)
Pull-up
into…
15-12-9
American Kettlebell Swing (53/35)
Kipping Hips to Bar
-16:00 Hard Cap-
BC: Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (35/26)|(26/18)
Ring Rows
into…
15-12-9
American Kettlebell Swing (35/26)|(26/18)
Med Ball Hamstring curl
-16:00 Hard Cap-