Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – :45 Up-Downs
MIN 2 – 10 Bird Dogs + Max Quad Hold
MIN 3 – 7/7 Single Arm Ring Row
MIN 4 – :45 Slow Perfect Push-Ups
MIN 5 – :45 Strict Sit-Ups
Coaches Note – After completion of the Warm-Up, have athletes grab a light pair of DBs for Extended Warm-Up and Workout Teaching.
Extended Warm-up
Metcon (No Measure)
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – :30 Hollow Bar Hang + Optional Movement In Time Remaining
MIN 2 – :30 Heels Taps Over DB + Optional Movement In Time Remaining
*Optional Movements…
Groiners
Good Mornings
PVC Pass Throughs
Slow Push-Up to Pike
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM X20 MIN
MIN 1 -14 Alt. DB Hang Snatch (50/35)|(35/20)
MIN 2 – 15 V-Ups + Tuck Ups
MIN 3 – Max Toes to Bar
MIN 4 – Rest
(Score is Reps)
