Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 Sets
10 Alt. Groiners
10 Hang Position to Tall Shrug
10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)
10 Behind the Neck Snatch Grip Shoulder Presses
*Set 1 w/ PVC & Set 2 option for Barbell
Warm-up
Warm-up (No Measure)
2 Sets
9 Barbell Sumo Deadlifts
6 Barbell High Pulls
3 Barbell Strict Press
3 Barbell Front Squats
2 Sets
10 Bootstrappers
6 Wall Balls
3 Box Jumps
Workout
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)|(75/55)
Burpee Over Bar
*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
*Partner 1 Works for :30 while P2 Rests. Partners alternate working every :30.
(Score is Reps)
KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)
