Forever Young CrossFit – CrossFit
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
