Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS INCREASING EFFORT EA. ROUND
100m Run
7 Burpee to Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 plank
**10 MIN CAP**
Workout
Rx: Metcon (No Measure)
20 MIN E2MOM
MIN 1 & 2 – Row 500/400m or Bike 25/20 Cal
MIN 3 – 12 Burpee Over Bar
MIN 4 – 6 TNG Power Snatch (115/75)
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
INT: Metcon (No Measure)
20 MIN E2MOM
MIN 1 & 2 – Row 450/350m or Bike 20/15 Cal
MIN 3 – 12 Half Burpee Over Bar
MIN 4 – 6 TNG Power Snatch (75/55)
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
BC: Metcon (No Measure)
20 MIN E2MOM
MIN 1 & 2 – Row 400/300m or Bike 18/12 Cal
MIN 3 – 12 Half Burpee
MIN 4 – 10 Plate G2OH
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch
