Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
100m run
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Workout
RX: Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (50/35)
MIN 2 – 12/10 Cal Bike or 15/12 Cal Rower
MIN 3 – Max “Unbroken” Wall Balls (20/14)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
INT: Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 12 Alt. DB Split Snatch (35/25)
MIN 2 – 10/8 Cal Bike or 12/10 Cal Rower
MIN 3 – Max “Unbroken” Wall Balls (14/12)
*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
BC: Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 12(ttl) DB G2OH
MIN 2 – 10/8 Cal Bike|10/8 Cal Rower
MIN 3 – Max “Unbroken” Wall Balls (14/10)
* Score for workout is total Wall Balls.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats
