Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
25’ Frankestein Walk
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
5/side Single Arm DB Strict Press
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Toe Walk
25’ Heel Walk
10 Scap Pull Ups
5/side Single Arm DB Strict Press
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into…
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
Workout
COMBUSTION (Time)
FOR TIME*
400m Run
30 Pull-Ups
30 HSPU
800m Run
15 HSPU
15 Pull-Ups
(Score is Time)
