Thursday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

Then…

AMRAP X7 min

5/5 SA KB Sumo Deadlift

5/5 SA Russian KBS

10 Plank Transitions

10 Scap Push Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)*

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max HSPU/Pike Push ups/Hands Release Push Ups

*1 Rep of “KB Flow” is…

1 SA Russian Swing (L)

1 SA KB Hang Clean (L)

1 SA Russian Swing (R)

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…

1 Air Squat

1 Jump-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

(Score is Reps)

Finisher

Metcon (No Measure)

2 SETS

1:00 Low Plank

1:00 KB Plank Taps

1:00 Alt. V-Ups