Tuesday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 set of each, starting with:

10 Ring Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 PVC Pass-throws

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps

10 BB Push Jerks

10 Alt Jumping Lunges

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks (155/105)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (135/95)

3 Lateral Burpee Over Bar

INT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks (115/75)

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (95/65)

3 Lateral Burpee Over Bar

BC: Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 DB Push press @25/15

4 Lateral Burpee Over the DB

-Rest 2:00-

AMRAP x 3 MINUTES

3 DB Push Press @25/15

3 Lateral Burpee Over the DB

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back