Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
3 SETS
12 Alt. Groiners
10/10 DB Upright Rows
8 Lunge + Lunge + Squat (Narrow)
6 Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
3 SETS*
AMRAP x 5 MINUTES
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Rounds + Reps)
Team WOD
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges
400m Relay with Slam Ball (25)
*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement. For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.
(Score is Rounds + Reps)
Finisher
Metcon (Time)
10:00 MIN (T.C.)
INDIVIDUAL
75/50 Cal. Bike
TEAM OF 2
3000m Row
