Friday

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Rx: Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)

into…

5 SETS

7 Deadlift (245/175)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)
Time Cap: 15 MIN

INT: Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (53/35)

into…

5 SETS

7 Deadlift (175/125)

54 Single Unders

into…

200m Single Arm KB Farmer Carry (53/35)
Time Cap: 15 MIN

BC: Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry

into…

5 SETS

7 KB Deadlift

27 Single Unders

into…

200m Single Arm KB Farmer Carry
Time Cap: 15 MIN

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs