Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
X10 AMRAP
8 Cal Row (increase pace every time on the row)
DB Complex
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
RX: Metcon (3 Rounds for time)
3 SETS
35/25 Cal Bike/ Cal Row
40 Alt. Hang DB Snatch (50/35)
-Rest 2:00 b/t Sets-
INT: Metcon (3 Rounds for time)
3 SETS
35/25 Cal Bike/ Cal Row
40 Alt. Hang DB Snatch (35/20)
-Rest 2:00 b/t Sets-
BC: Metcon (3 Rounds for time)
3 SETS
25/15 Cal Bike/ Cal Row
20 Alt. Hang DB Snatch (20/15)
-Rest 2:00 b/t Sets-
