Forever Young CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

AMRAP X7 MIN

10 BB Good Morning

10 Alt. Cossack Squat

:20/side Torso Twist (on the ground)

10 BB Deadlift

Strength

Deadlift (2×5-2×3)

ON A 15:00 RUNNING CLOCK…

2×5 reps @60%

2×3 reps @65%

Workout

Metcon (4 Rounds for time)

4 Sets for EVEN times:

15 Wall Ball Shots (20/14)|(14/10)

12 Deadlift (155/105)|(135/95)

10 Up Down Over the Bar

8/8 Hang DB Power Clean (50/35)|(35/25)

Rest :45 between Sets

*Focus on holding a steady pace through all the sets.

Core

Metcon (No Measure)

EMOM X6 MIN

MIN 1: :45 Plate Russian Twist

MIN 2: :45 Toe Touches

MIN 3: :45 Mountain Climbers