Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With an empty barbell…
30 Barbell Hops
10 Alt. Groiners
10 Strict Press
30 Mountain Climbers
10 Alt. Groiners
10 Glute Bridge-Ups
30 Alt. Lunges (no barbell)
10 Pike to Push-Up
:30 OH Active Barbell Hold
Strength
Metcon (Weight)
4 SETS
6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy)
Movement 2 = Athlete Choice*
*Options for Movement 2…
5-7 HSPU Prep Reps
2-3 Wall Walks
:30-:60 HS Wall Hold
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
10 Alt. Front Rack Lunges (155/105)|(115/75)*
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
*Option to go heavier.
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
