Forever Young CrossFit – CrossFit
Warm-up
Metcon (No Measure)
AMRAP X7 MIN
10 Scap Pull Ups
5 Hands Release Push Ups to Pike Stretch
3/3 Rope Pull Ups
10 DB Good Mornings
Skill
Metcon (No Measure)
On a 12:00 min running clock…
Rope Climb Technique
*If you already have the technique perform 3 sets of:
5-7 Strict Chin Ups
7/7 Plate Around the World (45/25)|(25/15)
15 Single DB Tricep Extension
Workout
Metcon (AMRAP – Rounds and Reps)
TEAM OF 2:
AMRAP X20 MIN
4 Rope Climbs
500m/400m Row or 20/15 Cal Bike
40 Box Jumps Over (24/20)
500m/400m Row or 20/15 Cal Bike
40 KB Russian Swings (70/53)|(53/35)
500m/400m Row or 20/15 Cal Bike
Accessory Work
Metcon (AMRAP – Rounds)
AMRAP X 5 MIN
5/5 Split Squats (moderate to heavyweight)
10 DB High Pulls (35/20) (20/15)
:35 Wall Sit
