Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 High Knees

:30 Hollow Hold (Alt. each round with Quad Hold)

10 Scap Pull-Ups

10 Knee Push Ups

10 Up-Downs**

**Option to switch to Burpees at 4:00 mark

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Negative Pull Ups (:03 Descending)

MIN 2 – :50 Quad Hold or Hollow Hold

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS EACH ON A 4:00 RUNNING CLOCK…

200m Run

10 Strict Pull-Ups

Burpees (any of the options below)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)