Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
6/6 DB Arnold Press
30 Mountain Climbers*
10 Hollow Rocks
5 Push Up to Pike Stretch
*Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round.
Strength
Shoulder Press (1×5 @ 60%)
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS
ON A 2:30 RUNNING CLOCK…
12 Up-Downs
8 Push Jerks (155/105)|(115/75)
Max Burpees in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Reps)
