Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 SETS
:30 Jumping Jacks (Option to clap OH and behind the back)
:30 Bar or :20 Rope Hang
15 PVC Pass Through
5/5 Slow Single DB Single Leg Deadlift (Athlete Choice)
Skill
Warm-up (No Measure)
3 SETS FOR QUALITY
4-8 Rope Pull-Ups or Narrow Grip Pull-Ups
30′ Quad Crawl
:30 Double Under Practice
-Rest as needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
36 Double Unders
18 Sit-Ups
8 Alt. Single DB Up-Down (50/35)|(35/20)
2 Legless Rope Climbs*
*Option for Standard Rope Climb
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
