Monday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X10 min

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

RX: Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)

Max Deadlifts the remaining time (275/185)

INT: Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (14/10)

Max Deadlifts the remaining time (185/125)

BC: Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

14 Box Step Up (20)

15 Med Ball Thrusters (10/8)

Max KB Deadlifts the remaining time (35/26)