Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
PART A) 100m Run @ Moderate Pace (10:00 Cap Get as Far as You Can)
Into..
Line Drills 25’ Each
Toe Walk
Heel Walk
High Kicks
High Knees
Buttkickers
100m Run @ Hard Pace
PART B) 2 SETS (As Fast as Possible)
10 Jump Squats
10/10 SA DB Push Press
10 Up-Downs Over DB
Workout
“PUNCH OUT” (Time)
FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar
(Score is Time)
KG BB: (52.5/35)|(35/25)
Finisher
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)
MIN 2 – 10-12/side Single DB Bent Over Row
(Score is Weight)
