Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
-Into-
3 ROUNDS
R1: (w/PVC)
10 Standing High Pull
10 Strict Press
:30 sec. OH Hold
R2: (w/ Empty Barbell)
10 Standing High Pull
10 Strict Press
:30 sec. OH Hold
R3: W/Empty Barbell)
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar comes from the floor.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 10 MINUTES
Min 1: 10-12 Push Jerk (155/105)|(115/75)
Min 2: 15-20 Wall Ball Shots (20/14)
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
