Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
AMRAP X8 MIN
10 Scap Pull Ups
:20 High Knees
:20 Butt Kicks
5/5 Frankenstein Kicks
8/side Quad Stretch (:02 hold)
5/5 Single DB Bent Over Row (Light Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP X20 MIN
400m Run
25 Slam Ball Throw (25/15)
200m Run
20 Weighted Sit Ups (plate or slam ball)
100m Run
15/side Single Arm KB Bent Over Row (weight that let you perform the movement with proper technique)
Partner Workout
Metcon (Calories)
For Time:
2 Rounds:
50 Plate Ground to OH (45/25)|(25/15)
40 Partner Sit Ups w/Med Ball (20/14)
30 Pull Ups
20 Sync. Single DB Push Press (50/35)|(35/25)
10 Wall Walks
Remaining Time Cal. Row or Bike
(T.C. 20 MIN)
Workout
Metcon (No Measure)
3 Sets:
5/side Single DB or Plate Lateral Raise (DB 15/10)|(Plate 5/2.5)
15 Plate Front Raise (25/15)(15/10)
12/side Seated Plate External Rotation (5/2.5)
12 Single DB Bicep Curls (:02 descending)
