Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Presses
12 Alt. Elbow Punches-Back Rack
5 Kip Swings
10 Scap Pull Ups
:15 OH Active Hold
10 DU/20 SU
Workout
Metcon (Time)
“FILTHY 50”
FOR TIME
50 Box Jump (24)
50 Pull Ups/Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Toes to Bar/Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders
*Plate Good Mornings, Empty Barbell Good Morning.
Optional Finisher
Metcon (No Measure)
FOR QUALITY
550/300 Alt. Box Step-Ups (20)*
Week 3 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
