Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS
15 PVC Passthrough
10 Barbell Bent Over Rows
5 Good Mornings
100 Run
Extended Warm-up
Metcon (No Measure)
3-4 SETS
3 TNG Deadlifts (Building)*
5-7 Kipping Pull-Up**
*Build to or past workout weight.
**Focus on connecting reps with push-away from bar.
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
10 Deadlifts (275/185)|(185/135)
6 Shuttle Sprints
10 Deadlifts
8 Shuttle Sprints
30 Pull-Ups
10 Deadlifts
10 Shuttle Sprints
30 Pull-Ups
40 Burpees Over Bar
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 Deadlifts (275/185)|(185/135)
40/30 Cal Bike or Row
20 Deadlifts
60/48 Cal Bike or Row
60 Pull-Ups
20 Deadlifts
90/72 Cal Bike or Row
60 Pull-Ups
80 Burpees Over Bar
*P1 works while P2 Rests. Split reps as needed.
(Score is Time)
