Monday

Forever Young CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 RDS

:20 Supinated Bar Hang

5 Scap Pull-Ups

5 Strict Knee Tucks

10 Push Ups

Then..

1 RD

10 Alt. Groiners with Twists

7/7 Elbow Punches

5 Muscle Cleans

5 Front Squats

Core

Metcon (No Measure)

3-4 Sets:

:30 Hollow Hold or Tuck Hold

20/side Heel Touch

50 Alt. Hollow Flutter Kicks

20 Toe Touch

(10 min T.C.)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

50 Double Unders/100 Single Unders

15 Hang Power Cleans (135/95)|(95/65)

3 Wall Walks

(Score is Time)

KG BB: (60/42.5)|(42.5/30)